WARM UP

1:00 Cardio Choice
into…
4MIN AMRAP
20 Skips or Jumping Jacks
10 Sit-Ups
5 Up-Downs

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

4 SETS ON A 10:00 CLOCK…
10/10 Split Squat*
10-15 Bench/Box Dips

*Option to hold DBs

SPLIT SQUAT
If you need to modify, try a Goblet Squat (to height as necessary).

BOX/ BENCH DIPS
If you need to modify, complete an Overhead Tricep Extension.

WORKOUT: FULL BODY

10MIN AMRAP
10 V-Ups
20 Suitcase 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
Threshold pacing is the name of the game today. Starting out at a pace that we can maintain for the full 10MIN.

V-UPS
If you need to modify, revert to Tuck-Ups or any Sit Up variation.

SUITCASE LUNGES
If you need to modify, remove weight and complete Reverse Lunges. Alternatively try a Suitcase Box Step Up.

DOUBLE UNDERS
If you need to modify, try 60 Single Skips or complete 30 Lateral Hops over your object.