WARM UP

1:00 Cardio Choice
into…
AMRAP x 4 MINUTES
20 Jumping Jacks
10 Air Squats
5 Burpees

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

3 SETS FOR MAX REPS
1:00 Slow DB Goblet Squats
1:00 DB Strict Press
1:00 Rest

Aiming to move for as much of each :60 interval as possible. Weights used will determine if you need to break it up, or whether you need to add a tempo to add some difficulty to lighter weights.

GOBLET SQUATS
If you need to modify, squat to a height as necessary.

STRICT PRESS
If you need to modify, lay on the floor and complete a Floor Press.

WORKOUT: FULL BODY

AMRAP x 10 MINUTES
30 Double Unders
15 DB Push Press
10 Up-Downs

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
10MIN of continuous movement is the goal. We want to spend a maximum of :30 on the Jump Rope each round. The Push Press should be able to be completed unbroken for first 2-3 rounds, before possibly breaking it up in to 2 sets per round. The Up-Downs should be continuous at an effort that allows you to move straight back to the Jump Rope with minimal rest.

DOUBLE UNDERS
If you need to modify, complete Penguin Taps or 45 Single Skips.

PUSH PRESS
If you need to modify, complete a Russian Swing or Bent Over Row.

UP DOWNS
If you need to modify, complete to a height as necessary.

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