WARM UP

1:00 Cardio Choice
into…
4MIN EMOM:
10 x Floor Press
Max Sit Ups in remaining time.

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

8MIN EMOM:
MIN 1: :45 DB Renegade Rows
MIN 2: :45 Dead bugs

Aiming to work for as much of each :45 interval as possible.

RENEGADE ROWS (Only)
If you need to modify, complete a standing See-Saw Upright Row.

DEAD BUGS
If you need to modify, set up on all fours and complete Bird Dogs instead.

WORKOUT: FULL BODY

8:00 RUNNING CLOCK:
40 Box Step Ups
30 Single DB Push Press
20 Push-Up to Pike
10 DB Hang Muscle Clean
Max Plank in Remaining Time

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
This is a single round effort. Go hard whilst preserving Movement mechanics. Feel free to mix up your plank holds with different variations (elbows, tall, side, star etc).

STEP UPS
If you need to modify, reduce the height, or complete step back lunges.

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

PUSH UP TO PIKE
If you need to modify, complete just the push-up part (to height if necessary).

HANG MUSCLE CLEAN
If you need to modify, complete a Sumo High Pull instead.

PLANK
You can choose any variation here, mixing it up as you go pending how much time you have left.

FINISHER

2 SETS FOR QUALITY
20 Slow Deadbugs
20 Bird Dogs
20 Hollow Rocks

-Rest as Needed b/t Sets-