WARM UP

1:00 Cardio Choice
into…
4 SETS (:20 ON / :10 OFF)*
MOVT 1 – Jumping Jacks
MOVT 2 – Air Squats

*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

WORKOUT: PUSH X PULL

3 SETS FOR MAX REPS
1:00 – Max Goblet Squats
1:00 – Max DB Power Clean
1:00 – Max Jump ROpe
1:00 – Max DB Push Press

-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
Interval style workout today, working for 4MIN, resting for 1, repeating for a total of 3 Sets. Our aim today is consistency. Use the first round to establish baseline numbers to chase down in the following 2 sets. Chosen loads, should allow for :20 of work at a time (at least).

GOBLET SQUATS
If you need to modify, complete to height (with or without weight).

POWER CLEAN
If you need to modify, complete a Hang Power or Hang Muscle Clean.

JUMP ROPE
Your choice here today, Singles, doubles or a mix of both. If you do not have a rope, complete :60 of Cardio of your Choice.

PUSH PRESS
If you need to modify, lean forwards and complete a Bent Over Row instead.