WARM UP

1:00 Cardio Choice
into…
EMOM x 2 MINUTES
:30 Jumping Jacks
:30 Alt. Samson Stretches
EMOM x 2 MINUTES
:30 Burpees
:30 Reverse Lunges

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

5 SETS (10MIN):
10/10 DB Suitcase Split Squats
10-15 DB Bent Over Rows

Unilateral work to start, before some isolated Back/ tricep strength. If you only have access to lighter loads today, add in a tempo to both movements of 3-5sec on the down of each Movement.

SPLIT SQUAT
If you need to modify, try a Single Arm Deadlift or Goblet Reverse Lunge.

BENT OVER ROW
If you need to modify, try an Upright Row.

WORKOUT: PUSH X PULL

EMOM x 15 MINUTES
MIN 1 – :50 Max Single DB Sumo Deadlift High Pull
MIN 2 – :50 DB Slides
MIN 3 – :50 Cardio Choice

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
Looking to work for as much of each :50 interval as possible. The cardio interval should be a movement that you can maintain an intensity level of 80+% throughout.

SUMO DEADLIFT HIGH PULL
If you need to modify, try doing just the Deadlift or just the HIGH Pull.

DB SLIDES
If you need to modify, complete from Knees, or stand tall and complete Seesaw Bent Over or Upright Rows.