WARM UP

2:00 Cardio Choice
into…
EMOM x 3 MINUTES
10 High Knees
10 DB Deadlift
10 Bent Over Rows

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…
15-20 Single DB Strict Press
15-20 Single DB Upright Row

-Rest as Needed b/t sets-

Depending on the loads you have access to, complete each movement in 1-2 sets. Can be done with a single object or two. If you have lighter objects, add a tempo of 3-5sec on the down of each movement to challenge yourself for the same rep requirements.

STRICT PRESS
If you need to modify, complete a Floor Press.

UPRIGHT ROW
If you need to modify, complete a Split Stance Bent Over Row.

WORKOUT: PUSH X PULL

EMOM x 10 MINUTES
MIN 1 – :45 Single DB Push Press
MIN 2 – :45 Single DB Hang Power Clean

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 :45 interval as possible and embrace the shoulder + grip pump.

PUSH PRESS
If you need to modify, complete a Russian Swing.

HANG POWER CLEAN
If you need to modify, complete bicep curls instead.