WARM UP

1:00 Cardio Choice
into…
4 SETS (:20 ON / :10 OFF)*
MOVT 1 – Goodmornings
MOVT 2 – Mountain Climbers

*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

BUILD STRENGTH: FULL BODY

4 SETS ON A 10:00 CLOCK
10/10 Single Arm DB Swings
20 Single DB Front Rack Lunges
30 Sit Ups

SA DB SWINGS
If you need to modify, try a SA Sumo Deadlift.

FRONT RACK LUNGE
If you need to modify, ditch the weight and complete regular lunges. Alternatively try a Front Rack Squat (to height as necessary) or Front Rack Step Up (to height as necessary).

SIT UPS
If you need to modify, complete any core based movement (full, half sit up, bicycle crunch, V-up, Tuck-Up, Crunch.

WORKOUT: FULL BODY

EMOM x 12 MINUTES
MIN 1 – :50 Plank
MIN 2 – :50 Alt Hang DB Snatches
MIN 3 – :50 Up-Down + Mountain Climbers

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. You can change your Plank movement every round, eg. Tall, Elbow, Side (R), Side (L) – if you like.

HANG DB SNATCH
If you need to modify, try an Alternating Hang Power Clean.

UP DOWN + MTN CLIMBER
If you need to modify, complete just the Up-Down, or just the MTN Climbers.

PLANK
Any variation of a plank can be used here.

FINISHER:
3 SETS (:20 ON/:10 OFF)
MVMT 1 – Single DB Bicep Curls
MVMT 2 – Single DB OH Tricep Ext