WARM UP

1:00 Cardio Choice
into…
4 SETS (:20 ON / :10 OFF)*
MOVT 1 – Good Mornings
MOVT 2 – Mountain Climbers

*Both movements = 1 Set

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

EMOM x 9 MINUTES
MIN 1 – :25 Single Leg Romanian Deadlift (R) / :25 Single Leg Romanian Deadlift (L)*
MIN 2 – :45 Single DB Good Mornings
MIN 3 – :45 DB Slides

*Option to hold Single DB or Unweighted

SL ROMANIAN DEADLIFT
If you need to modify, complete Split Squats (with or without weight).

GOOD MORNING
If you need to modify, complete a Sumo Deadlift.

DB SLIDES
If you need to modify, complete Shoulder Taps from a Tall Plank position.

WORKOUT: FULL BODY

EVERY 3:00 x 4 SETS
20 Alt DB Hang Snatches
20 Box Step-ups
Max Russian Twist in Remaining Time

-No Rest 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
Aiming to have at least :45 of each round on the Russian Twist.

DB HANG SNATCH
If you need to modify, try an alternating Hang Power Clean.

BOX JUMP
If you need to modify, complete a step up to height of choice.

RUSSIAN TWIST (With or Without Weight)
If you need to modify, complete any Sit Up variation (bicycle crunch, half or full sit up etc)