WARM UP
1:00 Cardio Choice
into…
AMRAP x 4 MINUTES
8 Inch Worms
8 Sit-ups
8 Push-Ups

Cardio Options:
Run on spot (High knees, butt kickers), Up Downs, Burpees, Jump Rope, Step back Reverse Lunges etc

STRENGTH: BODYWEIGHT PUP (QUALITY)
ON A 6:00 CLOCK…
2:00 Cardio Choice
10 Plank Rotations
8 Up-Down Mountain Climbers (4 x Mtn Climber per Up Down)
6 Lunge + Lunge + Push-Up
Max Cardio in Remaining Time

A quick little bodyweight AMRAP, to dial in some quality movement. Core, Shoulders, Chest and Legs are all going to get a go!

CARDIO
Your choice here. Anything that keeps you moving for 2:00 at an intensity of 80%+

PLANK ROTATIONS
Go slow and controlled. If you need to modify, complete :30 Side Plank on each side.

UP DOWN MOUNTAIN CLIMBER
If you need to modify complete just the Up Downs or just the Mountain Climbers (32 reps)

LUNGE + PUSH UP
If you need to modify, push up to height as necessary.

WORKOUT: SUNDAY SWEAT
5 SETS FOR MAX REPS
1:00 Burpee + Extra Push-Up
1:00 Russian Twists
1:00 Alt Sit-Thrus
1:00 Walking Lunges
1:00 Tuck-Ups
– 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
Woohoo, time to get sweaty!! Chasing reps through 5 rounds of intervals. Aiming for consistency across the 5 rounds. Use round 1 to establish some baseline numbers to chase down in the upcoming rounds.

DBL PUSH UP BURPEE
If you need to modify, push up to height.

RUSSIAN TWIST
Can be completed, weighted or unweighted. If you need to modify, try bicycle crunches.

SIT THROUGHS
If you need to modify, lay on your back and complete Alt Deadbugs.

LUNGE
If you need to modify, complete an Air Squat (to height if necessary)

TUCK UP
If you need to modify, complete any Sit Up variation (full, half, crunch etc)