Cardio+Lift+Abs
Skill/Starter Cardio:
Row, bike or run at your own pace for 12 minutes
Lift/Workout:
8 min EMOM
Odd: 10 Strict Seated Press DB or Barbell
Even: 10 underhand barbell row
Rest 2-3 Min
8 Min EMOM
Odd: 7 DB Lateral Raise+7 Front Raise+7 Bent over raise
Even: 10 double kb bent over rows
Rest 2-3 min
8 min AMRAP (performed with a partner)
Partner 1: 10 GHD sit ups, ab mat sit-ups or toes to bar
Partner 2: Hold a plank