WARM UP

1:00 Cardio Choice
into…
AMRAP x 4 MINUTES
10 DB Goblet Squats
:30 Plank
:30 Cardio Choice

Cardio Options:

Any Machine or Run on spot (High knees, butt kickers), Up Downs, Burpees, Jump Rope, Step back Reverse Lunges etc

WORKOUT: FULL BODY

AMRAP x 10 MINUTES
7 Up-Downs
7 Push-Ups
7 DB Front Squats

– Rest 1MIN –

AMRAP x 3 MINUTES
Max Burpees

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
2 Part Workout which works the chest, shoulders and legs. We want to use loads that allow for unbroken squats, and move at a pace that allows for continuous movement for 10MIN.

Take the 1min rest to focus on your breathing.

In the 3MIN of MAX BURPEES, there are a few ways to approach this. First – go out hard and see how long you can hold on for. Second, try and increase your pace each MINUTE. Lastly, set yourself a rep target to hit each minute.

UP DOWNS
If you need to modify, complete to height.

PUSH UPS
If you need to modify, complete to height or from knees.

FRONT SQUATS
If you need to modify, remove the weight and complete Air Squats (to height if necessary)

BURPEES
If you need to modify, complete to height.

FINISHER
EMOTMF 4MIN:
30 Russian Twists + Max Tuck Hold