WARM UP

1:00 Cardio Choice
into…
3 SETS
:30 DB Strict Press
:30 Goblet Squats
into…
1:00 Max Alt. 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 8 MINUTES
MIN 1 – 5 DB Deadlifts + 5 DB Up-Downs
MIN 2 – 15 DB Hang High Pulls

Aiming to work for no more than :45 each interval.

DEADLIFT
If you need to modify, complete 6 x alt Goblet Reverse Lunges instead.

UP DOWNS
If you need to modify, complete without weight (to a height if necessary)

HANG HIGH PULLS
If you need to modify, complete a Bent Over Row or Renegade Row.

WORKOUT: PUSH X PULL

E2MIN x 6 SETS
20 Alt. DB Snatch
12 Lateral Up-Down Over DB

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
Aiming to complete each round as fast as possible. Ideally we are looking for at least :30 rest between sets.

ALT DB SNATCH
If you need to modify, you can complete either a Ground To Overhead or a Russian Swing.

LATERAL UP-DOWN OVER OBJECT
If you need to modify, complete the Up-Down to height (step, chair, sturdy coffee table etc) and simply step over the object instead of jumping or complete 2 x Alt High Knee Tucks on the spot.