🌶 A spicy full body workout 🌶 Another belter of a session thats perfect for those busier days 💪 It ticks all the boxes including an upper body push and pull movement, a lower body hip hinge and squat movement and some core work for good measure 👌 Get warmed up and then go for 5 rounds of following with as little rest as possible: 1️⃣ Swings 10 reps 2️⃣ Knee to opposite elbow 10 reps each side 3️⃣ Racked lunges left 10 reps 4️⃣ Gorilla rows 10 reps each arm 5️⃣ Racked lunges right leg 10 reps

🌶 500 Rep Dumbbell Workout 🌶 After a bit of a frustrating morning I needed an outlet which for me normally involves lifting weights and sweating my tits off 😂 I started off with 10km on the bike erg alternating between a 1km sprint and 1km recovery then got stuck into this beauty of an EMOM (Every Minute On the Minute). I used a 22.5kg dumbbell but go for whatever you fancy 1️⃣ 1-10 mins: 10 DB snatch & 10 DB push press/jerks, change arm each minute. Go for speed on these 👍 2️⃣ 10-20 mins: 1

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