2:00 Cardio Choice
AMRAP x 3 MINUTES
10 DB Bent Over Rows
8 Lateral Jumps Over DB
3/3 Single DB Deadlift
Any Machine or Run on spot (High knees, butt kickers), Up Downs, Burpees, Jump Rope, Step back Reverse Lunges etc
BUILD STRENGTH: FULL BODY
3 SETS ON A 12:00 CLOCK…
15 Slow DB Good Mornings
7/7 Single DB Around the Worlds
1:00 Quad Hold
All about slow and controlled movement here – Time Under Tension. Looking to work for a full 3min each round, with around :60 rest between sets.
If you need to modify, complete a Goblet Air Squat (to height if necessary).
AROUND THE WORLDS
If you need to modify, complete 7 Front Raises + 7/7 Lateral Raises.
If you need to modify, complete any plank variation hold.
WORKOUT: FULL BODY
EMOM x 8 MINUTES
MIN 1 – :50 Alt DB Hang Snatch
MIN 2 – :50 DB Slides
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.
A Short Shoulder and Core burner today. Aiming to work for the full :50 of each interval here.
ALT HANG SNATCH
If you need to modify, complete a Russian Swing.
If you need to modify, stand tall and complete a See-Saw like Upright Row.
MIN 1 – :45 Heel Taps Over DB
MIN 2 – :45 Slow Hollow Rocks