WARM UP

2:00 Cardio Choice
into…
EMOM x 3 MINUTES
:30 Plank Alt Shoulder Taps
:30 Bodyweight Goodmornings

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

5 SETS ON A 10:00 CLOCK:
8 Single DB Russian Swing
4/4 Single Arm DB Up-Down

-Rest as Needed b/t Sets-

RUSSIAN SWING
If you need to modify, complete Goblet Reverse Lunges.

SINGLE ARM OBJECT UP DOWN
If you need to modify, remove the object and complete Up-Down only (to height if necessary).

WORKOUT: FULL BODY

2 x 6MIN AMRAP
3 DB Deadlifts
6 DB Hang Clean
9 DB Push Press

-Rest 2:00 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
Time under tension is the name of the game today. Can you hold onto your objects and keep working for the full 6MIN? How about in the second round?

DEADLIFT
If you need to modify, try a Goblet Step Up.

HANG CLEAN
If you need to modify, complete a Hang High Pull.

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

FINISHER
3 SETS
15 Hollow Rocks
15 Supermans
-Rest as needed b/t sets-