Work

“Side Effect A”

10 Minute AMRAP:
5 Deadlifts @ 335/235 (just think moderate to heavy)
10/7 Calorie Echo Bike
10 Stationary Inchworms (feet stay planted, walk hands out and in) / 30 Shoulder Taps or 30s HS Hold

Rest 5 Mins

“Side Effect B”

10 Minute AMRAP:
10 Deadlifts @ 225/155 (substantially lighter than first weight)
15 Kipping HSPU / Push-ups
600m Echo Bike

Home Gym

10 Min AMRAP
5 Min Rest
Repeat (carry on where you left off):

10 Deadlifts (a weight you can easily do unbroken each round)
10 Top-End Burpees
10 Front Plank Up-Downs (forearms to hands)