WARM UP

1:00 Cardio Choice
into…
AMRAP x 4 MINUTES
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

ALT. TABATA, :20 ON / :10 OFF*
MOVT 1 – DB Push Press
MOVT 2 – DB Renegade Row**

*Alternate movements for 8 minutes total.
** Row Only (no Push Up)

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

RENEGADE ROW
If you need to modify, stand tall and complete a Seesaw Bent Over Row or Seesaw Strict Press.

WORKOUT: FULL BODY

3 SETS (:45 ON / :15 OFF)
MOVT 1 – Crossbody Mountain Climbers
MOVT 2 – Single DB Push Press*
MOVT 3 – Alt 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 establish baseline numbers to chase down in the following rounds. Your Cardio choice should allow you to move for the full :45 at a sprint like intensity level of around 90%+ (This is not an additional rest minute 🙂 )

CB MOUNTAIN CLIMBERS
If you need to modify, lay on your back and complete Bicycle Crunches.

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

ALT DB POWER CLEAN
If you need to modify, complete an alternating Sumo Deadlift High Pull

FINISHER:
3 SETS
15 Lying DB Tricep Extensions
15 Supermans
-Rest as Needed b/t Sets-.