1:00 Cardio Choice
EMOM x 4 MINUTES
10 Single DB Russian Swing + Max Sit-ups
Any Machine or Run on spot (High knees, butt kickers), Up Downs, Burpees, Jump Rope, Step back Reverse Lunges etc
BUILD STRENGTH: FULL BODY
3 X 3MIN AMRAPS
8 DB Hang Power Cleans
8 DB Thrusters
– Rest 1:00 –
Pick up where you left off from each AMRAP. Aim is to move continuously. You can use a single or two objects for this one.
If you need to modify, complete from knees or to a height as necessary.
HANG POWER CLEANS
If you need to modify, complete an Upright Row or Russian Swing.
If you need to modify, complete just the Squat or Shoulder to overhead portion of the movement.
WORKOUT: FULL BODY
EMOM x 10 MINUTES
MIN 1 – :45 Cardio Choice (Sprint)
MIN 2 – :45 Alt Single DB Up-Down Devil’s Press
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.
Aiming to work for the :45 of each movement. Use the first round to establish a baseline to maintain for the following 4 rounds.
Your choice here – something that keeps you moving at around 80-90% intensity.
UP DOWN DEVILS PRESS
If you need to modify, complete just the Ground to Overhead portion of the movement.