WARM UP

2:00 Cardio Choice
into…
EMOM x 3 MINUTES
10 Up-Downs + Max Good Mornings

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 9:00 CLOCK…
12 DB Pull Overs
12 Close Grip Bench/ Floor Press

Looking to complete each set in 2-2:30min so that we get at least :30 rest between sets.

PULL OVERS
If you need to modify, stand tall and complete Front Raises.

BENCH/ FLOOR PRESS
If you need to modify, complete a seated Strict Press.

WORKOUT: PUSH X PULL

ON A 5:00 RUNNING CLOCK…
20 DB Suitcase Lunges
15 DB Renegade Rows*
20 DB Push Press
Max Burpees in Remaining Time

-Rest 2:00, then REPEAT-

* Rows Only (no Push Ups)

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
Aiming to complete the weighted movements in 2 sets or less per movement. The renegade rows you may need to break up further, depending on object/ weights used. Aiming to finish the DB movements by no later than 3:30 so that we have 1:30 of Burpees.

SUITCASE LUNGES
If you need to modify, you can complete without weight or change to a Suitcase Step Up (to heigh of choice).

RENEGADE ROWS
If you need to modify, stand tall and try completing an alternating Up-Right Row.

PUSH PRESS
If you need to modify, lay on your back and complete a normal grip Floor Press (elbows at 45deg).

BURPEES
If you need to modify, complete an Up Down or Burpee to height (chair, box, sturdy Coffee Table etc..)