WARM UP

1:00 Cardio Choice
into…
3 SETS
:30 DB Strict Press
:30 Goblet Squats
into…
1 MINUTE Max V-ups

Cardio Options:

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

BUILD STRENGTH: PUSH X PULL

EMOM x 15 MINUTES
MIN 1 – :25 Split Squat (R) / (L)
MIN 2 – :25 SA DB Swing (R) / (L)
MIN 3 – :50 Plank

Uni-lateral work mixed with core work. First two movements we are focusing on single extremities – first the legs, then the glutes/ arms. We want to be working non stop for each :25 window. On the plank – any variation that keeps you working for :50

SPLIT SQUAT
If you need to modify, complete step ups, leading with your (R) for the first :25, then your left for the next :25.

SA DB SWING
If you need to modify, complete a Sumo Deadlift.

PLANK
Any variation is suitable here.

WORKOUT: PUSH X PULL

EMOM x 12 MINUTES
MIN 1 – :50 DB Reverse Lunges
MIN 2 – :50 DB Hang Power Clean
MIN 3 – :50 Hollow Body Flutter Kicks
MIN 4 – Rest

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
The goal is simple, work for as much of each :50 interval as possible.

REVERSE LUNGE
If you need to modify, ditch the weight, or complete Goblet Squats (to a height as necessary).

HANG POWER CLEAN
If you need to modify, complete Hang Sumo High Pull.

HOLLOW BODY FLUTTER KICKS
If you need to modify, complete a Hollow or Tuck Hold.