WARM UP

1:00 Cardio Choice
into…
4 SETS (:20 ON / :10 OFF)*
MOVT 1 – DB Deadlift
MOVT 2 – Burpees

*Both movements = 1 Set

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

3 SETS ON A 10:00 CLOCK…
20 DB Marches
10 Lunge + Lunge + Bent Over Row

Time under tension is the focus of todays strength work. Holding our object in the front rack position and marching our knees up to break our hip line. Moving directly into our complex of suitcase lunge, suitcase lunge, Bent Over Row.

DB MARCH
If you need to modify, try a goblet step up.

LUNGE + BOR
If you need to modify, complete an unweighted version of Lunge, Lunge, Push Up (to height as necessary).

WORKOUT: PUSH X PULL

EVERY 3:00 FOR 4 SETS
28 Jumping Lunges
14 Alt DB Hang Power 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
Looking to go out hard, and try to hold on across the 4 Rounds. Each round is completed as fast as possible.

JUMPING LUNGE
If you need to modify, complete 14/14 Split Squats.

DB HANG POWER SNATCH
If you need to modify, complete an Alt Power Clean or Sumo Deadlift High Pull.