MCO Workout 3

45:15 x3 1min 15s rest (A1-D2 continuously: round 1 – 1min 15s rest – round 2 – 1min 15s rest – round 3 – 1min 15s rest)

A1: DB/BB stiff legged Deadlift
A2: DB Clean & Press

B1: DB curtsy to reverse lunge (1st & 2nd round – same side, 3rd round – switch)

B2: DB heel elevated suitcase squat (no pause or stop at the top/don’t lock the knee)

C1: DB/BB/KB Bentover row
C2: DB bicep curl

D1: DB glute kickback – can add mini bands as well (also known as donkey kicks)
D2: DB tricep kickbacks

FINISHER: 8mins cap

• 60 jump jacks
• 50 butterfly sit ups
• 40 lunges
• 30 surfers
• 20 plank shoulder taps
• 10 high knees