Flow

This is a well rounded pull push and cardio flow. Focus on bracing the core for the gorilla rows choosing a load that signals the muscle conection but does not produce any breakdown in form.

For the pushups, choose a variation that you can complete 12 reps in no more than 2 sets.

Cardio is whatever you choose, feel free to adjust each round to a different modality. This can be a working pace or a recovery. Finally, the reverse lunges should be slightly weighted - either goblet hold, farmer hold or front rack. Continue in a 2 rounds of upper followed by 2 rounds of cardio/ lower until you are satisfied