WARM UP

2:00 Cardio Choice
into…
AMRAP x 3 MINUTES
3/3 SA DB Deadlift
3/3 SA DB Upright Row
3 Up-Downs
3 Burpees

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

3 SETS ON A 9:00 CLOCK…
20 DB Seesaw Floor Press
20 DB Seesaw Bent Over Row

Uni-lateral strength work to kick things off. Our aim is to complete each movement in 1-3 sets depending what loads you have available. If you are using a light object like a BackPack – add a tempo of 3-5sec on the down of each rep.

SEESAW FLOOR PRESS
If you need to modify, complete a seated Seesaw Arnolds Press.

SEESAW BENT OVER ROW
If you need to modify, stand tall and complete alternating Seesaw Upright Rows.

WORKOUT: PUSH X PULL

3 SETS FOR MAX REPS
1:00 DB Slides
– Rest :30 –
1:00 Alt DB Box Step-Ups
– Rest :30 –
1:00 Wtd Sit-Up
– Rest :30 –

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
The goal is simple, work for as much of each :60 interval as possible, knowing there is a guaranteed :30 rest between movements. Use the first round to set yourself baseline numbers to chase down in the following 2 rounds.

OBJECT SLIDES
If you need to modify, try from your knees. Alternatively, hold a tall plank position and complete alternating shoulder taps.

ALT DB BOX STEP UP
If you need to modify, complete Alternating Reverse Lunges with or without weight.

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