2:00 Cardio Choice
EMOM x 3 MINUTES
5 Inch Worm + Push-up
into Max Mountain Climbers
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
E2MOM x 10 MINUTES
12/12 Single DB Suitcase Deadlift
20 Single DB Floor Press*
*Hold DB Across Chest
Alternating back and fourth between our Legs/ Glutes and Chest/ Triceps. Ideally the loads you use will allow for unbroken sets for the first 3 rounds, and then a maximum of 2 sets per movement in the remaining 2 rounds.
If you need to modify, try a goblet reverse lunge (12 on R, then 12 on L).
If you need to modify, stand tall and complete either a Strict Press or Bent Over Row.
WORKOUT: PUSH X PULL
EMOM x 12 MINUTES
MIN 1 – :50 DB Slides
MIN 2 – :50 Single DB Burpee + Power Clean
*DB Burpee + Power Clean = 1 rep
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.
Aiming to work for the entire :50 interval.
If you need to modify, without an object complete Alt Shoulder Taps from a Tall Plank position.
ALT DB BURPEE + POWER CLEAN
If you need to modify, complete just the Power Clean or just the DB Burpee.