WARM UP

1:00 Cardio Choice
into…
EMOM x 4 MINUTES
MIN 1 – :30 SA DB Press (R) + :30 SA DB Press (L)
MIN 2 – :45 Goblet Squats

Cardio Options:

Any Machine or Run on spot (High knees, butt kickers), Up Downs, Burpees, Jump Rope, Step back Reverse Lunges etc

WORKOUT: FULL BODY

EMOM x 12 MINUTES
MIN 1 – :45 Cardio Choice
MIN 2 – :45 Wall Sit
MIN 3 – :45 V-Ups or Tuck-Ups
MIN 4 – Rest 1:00

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 work for the entire :45 work interval for each movement. Your cardio choice should get your heart rate up whilst allowing you to transition to the Wall-Sit without any additional rest. The Wall-Sit will burn more and more as you progress through the rounds. Adjust the weight on the Sit Ups throughout, to ensure you are achieving 10+ sit Ups each time.

CARDIO
Your choice here – something that keeps you moving at around 75-80% intensity.

WALL-SIT
If you need to modify, hold a little higher up. If you do not have access to a wall, hold an active squat (to height if necessary) instead.

V-UPS
If you need to modify, try a Tuck Up or laying leg raises.

FINISHER:
5 SETS (:20 ON/ :10 OFF)
MVMT 1 – DB Hammer Curls
MVMT 2 – DB Seesaw Upright Rows