WARM UP

1:00 Cardio Choice
into…
4 SETS (:20 ON / :10 OFF)*
MOVT 1 – Jumping Jacks
MOVT 2 – Up-Downs

*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

WORKOUT: PUSH X PULL

EMOM x 12 MINUTES
MIN 1 – :45 Single DB Swings
MIN 2 – :45 Supermans
MIN 3 – :60 Cardio Choice
MIN 4 – :45 Weighted Sit-Up

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 move for as much of each Work Interval time domain. The cardio minute should be at 80% intensity – hard enough to make you sweat, but easy enough that you can transition into the Sit Ups immediately.

DB SWINGS
If you need to modify, try a Goblet Reverse Lunge.

SUPERMANS
If you need to modify, complete a Plank hold of your choice.

WEIGHTED SIT UPS
If you need to modify, ditch the weight and complete any Sit Up/ Crunch variation.