WARM UP

1:00 Cardio Choice
into…
AMRAP x 4 MINUTES
20 Mountain Climbers
10 DB Upright Row
10 DB Strict Press
10 Air Squats

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…
8/8 DB Suitcase Split Squats
8 DB Devil’s Press

Slow and controlled movement on the Suitcase Split Squats. Up the intensity on the Devils Press and earn your rest.

SUITCASE SPLIT SQUATS
If you need to modify, remove the weight and complete just bodyweight Split Squats or Alternating Lunges for 16 reps.

DEVILS PRESS
If you need to modify, complete just the burpee or just the Deadlift/ G2OH portion of the movement.

WORKOUT: PUSH X PULL

EMOM x 12 MINUTES
MIN 1 – :50 DB Sumo Deadlift High-Pull
MIN 2 – :50 DB Push Press
MIN 3 – :50 Mountain Climbers

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
Looking to move for as much of the :50 work interval each round. Use the first round to establish some baseline numbers to then chase down in rounds 2+3.

SUMO DEADLIFT HIGH PULL
If you need to modify, complete just the deadlift or just the high pull portion of the movement.

PUSH PRESS
If you need to modify, lay on the floor and complete a Floor Press

MOUNTAIN CLIMBERS
If you need to modify, lay on your back and complete bicycle crunches.