WARM UP

2:00 Cardio Choice
into…
AMRAP x 3 MINUTES
10 DB Suitcase Lunges
10 DB Curl to Press
10 Up-Downs

Cardio Options:

Any Machine or Run on spot (High knees, butt kickers), Up Downs, Burpees, Jump Rope, Step back Reverse Lunges etc

BUILD STRENGTH: FULL BODY

E2MIN x 5 SETS
6 Lunge (R) + Lunge (L) + DB Bent Over Row
12 Shoulder Taps

Time under tension is the name of the game today. Each set starts with a complex that is going to get the legs, back and grip fired up! Slowing things down as we work through our 12 Shoulder Taps.

LUNGE + BENT OVER ROW
If you need to modify, modify lunges to step ups and Bent Over Row to an Upright Row or bicep curl variation.

SHOULDER TAPS
If you need to modify, on hands and knees complete alternating Bird Dogs.

WORKOUT: FULL BODY

AMRAP x 10 MINUTES
10 Single DB Bent Over Row
10 Single DB Ground to Overhead
10 Up-Downs + 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
This one is really going to burn the shoulders and get you sweaty. The Weighted movements should be completed with purpose, whilst we look to up the intensity on the Up Down + Mountain Climbers. Can you move for the entire 10MIN?

BENT OVER ROW
If you need to modify, complete a Sumo High Pull.

GROUND TO OVERHEAD
If you need to modify, complete a Power Clean (Ground to Shoulder) or Push Press (Shoulder To Overhead) only.

UP DOWN + MOUNTAIN CLIMBER
If you need to modify, complete just the Up Downs or just the Mountain Climbers.

FINISHER
MIDLINE STABILITY
4:00 Plank

Aim to hold a plank variation for :20 -30sec at a time. You can change your plank variation throughout, aiming to be under tension for as much of the 4:00 as possible.