WARM UP
ON A 5:00 RUNNING CLOCK
1:00 Cardio Choice
100 Single Unders
50 Mountain Climbers
40 Jumping Jacks
20 Hollow Rocks
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
DOUBLE ALT. TABATA, :20 ON / :10 OFF*
MOVT 1 – DB Push Press
MOVT 2 – DB Renegade Row
*Alternate movements for 8 minutes total.
Aim to use the first few rounds to establish some baseline numbers to hold throughout the remaining rounds.
PUSH PRESS
If you need to modify, lay on the floor and complete a Floor Press.
RENEGADE ROWS
If you need to modify, try for Plank Shoulder Taps.
WORKOUT: FULL BODY
3 SETS FOR MAX REPS
(:45 Work \ :15 Rest)
MOVT 1 – Crossbody Mountain Climbers
MOVT 2 – DB Push Press
MOVT 3 – DB Power Clean
MOVT 4 – Cardio Choice
-Rest 1:00 b/t Sets-
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
Using the first round as an opportunity to set yourself baseline reps to chase down in the following 2 rounds. For the cardio, we are looking for an intensity of 85-90%+ (something you can maintain for the entire :45 interval).
CB MOUNTAIN CLIMBERS
If you need to modify, lay on your back and complete Alt Bicycle Crunches.
PUSH PRESS
If you need to modify, complete Upright Rows.
POWER CLEAN
If you need to modify, complete deadlifts or hang Power cleans only.
FINISHER
3 SETS
15 Lying DB Tricep Extensions
15 Supermans
-Rest as Needed b/t Sets-
