WARM UP

2:00 Cardio Choice
into…
EMOM x 3 MINUTES
7 Push-ups into Max Sit-Ups

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…
10 DB Romanian Deadlift
8 DB Hang Power Cleans
6 DB Deficit Push-Ups

A bit of Pull, Pull, Push in todays strength. Depending on the weights you have available, ideally the first two movements are completed as an unbroken complex. Obviously if you have heavier loads, and you need to break up the sets, do so. Ideally the Push Ups should be unbroken each set, to adjust the movement as necessary to achieve this.

ROMANIAN DEADLIFT
If you need to modify, complete a Suitcase Lunge.

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

DEFICIT PUSH UP
If you need to modify, remove the deficit and complete a Push Up on Toes, or regress further to Knee Push Ups or Push Ups to a height as necessary.

WORKOUT: PUSH X PULL

EVERY 3:00 x 4 SETS
1:00 Cardio Choice
30 Alt DB Hang Power Cleans
Max Russian Twists in Remaining Time

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
The 1:00 Cardio should he at an aggressive pace, but not so hard that you need to rest before going on to the Alt Hang Power Cleans. The Alt Hang Power Cleans we want to hold onto for big sets.. think 20-10 etc.
The Russian Twists can be done with Weight or Without Weight, or a combo. Ideally we are getting at least :30 of Russian Twists in, each round.

ALT HANG POWER CLEAN
If you need to modify, complete Alternating Russian Swings or Sumo Deadlifts.

RUSSIAN TWISTS
If you need to modify, complete any variation of a Sit Up/ Crunch