WARM UP

1:00 Cardio Choice
into…
AMRAP x 2 MINUTES
20 Jumping Jacks
10 Sit-Ups
5 Up-Downs
into…
AMRAP x 2 MINUTES
20 Single Unders
10 Sit-Ups
5 Burpees

Cardio Options:

Any Machine or Run on spot (High knees, butt kickers), Up Downs, Burpees, Jump Rope, Step back Reverse Lunges etc

BUILD STRENGTH: FULL BODY

3 SETS ON A 9:00 CLOCK…
10/10 Bulgarian Split Squat*
10-15 Skull Crushers

*Option to complete with Weight (suitcase)

Aiming to go as heavy as possible here, depending on what you have access to. If you only have lighter weights, add a tempo to the DOWN phase of each movement of 3-5sec.

BULGARIAN SPLIT SQUAT
If you need to modify, complete a standard Split Squat (optional to complete with weight – suitcase style).

SKULL CRUSHERS
If you need to modify, stand tall and complete an Behind The Neck OH Tricep Extension.

WORKOUT: FULL BODY

AMRAP x 10 MINUTES
10 DB Hollow Flutter Kicks
20 Walking Lunges
30 Double Unders

EQUIPMENT:
We recommend a backpack or Bag of sorts that can be filled with your desired weight (clothing, can food item, sandbag etc), however if you have access to Db’s or other handheld weighted items such as Kettlebell, they will do as well.

WOD BRIEF
Looking to progressively increase our pace throughout this 10min threshold pacing workout. Aiming to finish faster than we started – specifically on the lunges and Jump Rope.

HOLLOW FLUTTER KICKS
If you need to modify, ditch the weight and complete standard Hollow flutter kicks – regress further by placing your hands under your bum.

LUNGES
If you need to modify, try alternating step ups instead.

DOUBLE UNDERS
If you need to modify, complete 75 skips per round, or 30 Penguin Taps each round.

FINISHER
EMOM x 5 MINUTES
30 Russian Twists + Max Tuck Hold