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

BUILD STRENGTH: PUSH X PULL

4 SETS ON A 12:00 CLOCK…
8/8 Single Arm DB Bent Over Row
8/8 Single Arm DB Arnold Press

Each set should be unbroken on each side – this will depend on the loads you have available. If you have lighter weights, add in a tempo to slow the set down so that you are working for at least 2min, with a 1min rest between sets.

BENT OVER ROW
If you need to modify, stand tall and complete an Upright Row.

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

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.