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Try this #drfwow

1000m Row easy warm up intensity.

Mobility/dynamic stretching focusing both on the muscles worked below amd your own specific trouble spots.

1 Minute Squats

1 Minute Push Ups or Chest Press.

Plank for max quality time.

12 mins of your personal fav cardio.

1 Minute Squats

1 Minute Push Ups or Chest Press.

Plank for max quality time.


Not enough??? 

2 Minutes active recovery, before repeating all of the above. Aim to beat your work output done in round 1.  ( more reps or heavier weights, increased distance/cals burned etc) 

Modify or progress this as needed for it to be challenging.

Take Recovery as needed too.

Enjoy.

Let us know in the comments how you do.

💪😉👍

#damienrochefitness

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