Warm up 

Workout 1 – 6 Mins – (Black mat no weight)

3 Rounds – Each round should take about 2 mins with 1 mins rest in between 

Beast – 10 Sec Hold

Loaded Beast – 10 Sec Hold

Beast – 10 Sec Hold

Crab Reach – 12 Reps One Side then switch

Underswitch

Beast – 10 Sec Hold

Scorpion Reach – 12 Reps Per Side

Loaded Beast to Beast Reach

Side Plank to Walking Plank – 12 Reps

Scapulae Protraction and Retraction – 12 Reps

Beast Reach Back to Loaded Beast

Loaded Beast – 10 Sec Hold

Beast – 10 Sec Hold

Workout 2 – 10 Mins

Push Press

2 Warm Up Rounds of 10 Reps + 3 Working Rounds of 15 Reps

Workout 3 – 9 Mins Complimentary Build Exercises

45/15s x 3 rounds

2 Way Shoulder Raises

Arnold Press

Kick Backs 

Workout 4 – 10 Mins Circuit

• 30 Cals SPRINT Rower/AD 
• Pinch Grip Lap
• 20 Overhead Lunges to 20 Russian Twists
• Traverse Wall / Atlas Traverse

Stretch