MCO Workout 1

10 moves. 45secs on: 15 secs off x 3 rounds with 1min 15s rest in between each round.

A1: stand – squat – kneel – squat – stand with weights (or not stand, just squat and kneel for more intensity)
A2: DB/KB seated O/H press

B1: B stance deadlift (also known as staggered or split stance)

B2: Zottman curl

C1: DB lunge + snatch
C2: DB/BB/KB upright row

D1: DB front to side raise
D2: Banded seat abduction

Rest: 1min 15secs

Finisher: 5mins AMRAP

• Surfer 180° squats x10
• V-sit alt toe taps x10 (5 each side)
• Sprawls x5

Ab Workout