5 Dumbbell bent-over rows with rotation (pronation to neutral)
12-15 sets, 3 reps, 7-8 RPE
Grip the dumbbells with a pronated grip, keeping hands shoulder-width apart. Keep your back in a neutral position from the top of your head to the base of your spine, with your chin tucked in. When pulling the dumbbells up and in towards your belly button, rotate your hands to a neutral grip (palms facing in towards the body) while keeping your shoulders down as you squeeze your shoulderblades together to engage your lats, traps and rhomboids.
6 Dumbbell front foot elevated reverse lunge into high knee
15 each side, 3 reps, 7-8 RPE, 60-90 sec
Stand on an elevated box with feet pointing forward and dumbbells hanging by your sides. Keep chest proud and core engaged as you step back into lunge position, with both legs bent at 90 degrees at the bottom of the movement. Press up off the front leg and push the back leg into a high knee without tipping forward through the chest. Step back into start position on top of the box. The front foot should not have moved during the exercise. Repeat on other leg.
7 Medicine ball burpee push press
20 sets, 3 reps, 8-9 RPE
Start by holding a medicine ball at chest height with feet hip-width apart. Squat down, placing your hands on the medicine ball while jumping your feet out into a plank position. Quickly jump back into a wide squat stance, pick up the ball and press it up into an overhead press. Reverse the motion by bringing the ball back to the chest, squatting down and jumping back into a plank position. Tackle your burpees head on with maximum energy!
10 each side, 3 reps, 8-9 RPE, 60-90 sec
Begin in a plank position on your forearms. Push up with your left arm so it’s straight and then follow with your right arm so you’re on both hands in a straight arm plank position. Maintain a flat back and tight core at all times. Lower your body down onto your left forearm and then your right, returning to lower plank position.