WARM UP

1:00 Cardio Choice
into…
EMOM x 2 MINUTES
:30 Single Unders
:30 Up-Downs
into…
EMOM x 2 MINUTES
:30 Single Unders
:30 Burpees

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 5 MINUTES
:20 / :20 Max Single Arm DB Upright Row

– Rest 1:00 –

EMOM x 5 MINUTES
:20 / :20 Max Single Arm Push Press

Uni-lateral strength work to kick things off. Our aim is to work for the entire :40 (:20/:20) – naturally this will depend on the loads you have available.

UPRIGHT ROW
If you need to modify, complete a Bent Over Row.

PUSH PRESS
If you need to modify, lay on the floor and complete a Floor Press.

WORKOUT: PUSH X PULL

EVERY 3:00 x 4 SETS
(each round for time)
12 Alt DB Up-Downs
12 Alt DB Hang Snatch

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 fast and aim to complete each round as quick as possible. Aim for a differentiation of less than :10 between fastest and slowest rounds.

ALT UP DOWN
If you need to modify, ditch the weight, or complete Up Down to Height.

ALT HANG SNATCH
If you need to modify, complete Alternating Russian Swings or Sumo Deadlifts.