Shamrock Shakes

Shamrock Shakes

FULL BODY STRENGTH 

1. Dumbbell military press

4 x 6-8

Rest 2 minutes

Suggested filler: Cross foot side plank hold 20 seconds RL

2A. Scapular pull-up

3 x 8-10

2B. Kickstand dumbbell hip thrust

3 x 10-12 RL

Rest 1 minute

 

3A. Chest supported dumbbell row

3 x 8-10

3B. Dumbbell kickstand stance hinge to squat combo

3 x 6-8 RL

Rest 1 minute

 

4. Iron angels

2-3 x 10-12

Rest 1 minute

 

IF TIME BOOTY BURNER:

Set a timer for 6-10 minutes and see how many rounds you can complete in that time, resting as needed.

  • Donkey kicks x 10-12 RL
  • Side lying hip abductions x 15-20 RL
  • Wall sit with yoga block squeeze x 10-12 breaths