WARM UP

2:00 Cardio Choice
into…
EMOM x 3 MINUTES
50 Single Skips into Max Lunges

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

EMOM x 6 MINUTES
MIN 1 – :50 Jumping Lunges
MIN 2 – :50 Up-Down + Mountain Climbers

Legs, Lungs and Core are all getting worked in todays Bodyweight Strength Work. Our aim is to move for as much of each :50 work interval as possible.

JUMPING LUNGES
If you need to modify, complete regular lunges or Air Squats (to heigh as necessary).

UP DOWN + MTN CLIMBERS
If you need to modify, complete to height.

WORKOUT: FULL BODY

EMOM x 12 MINUTES
MIN 1 – :50 Max Burpees
MIN 2 – :50 Max Alt. Sit Thrus
MIN 3 – :50 Max Alt Lunges
MIN 4 – :50 Max Quad Heel Taps

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
Use the first round to establish baseline numbers for each movement, to chase down in the rounds that follow.

UP DOWNS
If you need to modify, complete to height.

BURPEE
If you need to modify, complete to height.

SIT THROUGHS
If you need to modify, complete Plank Shoulder Taps (Tall Plank or Table Top position)

LUNGES
If you need to modify, complete :25 Split Squat on (R), then :25 Split Squat on (L).

QUAD HEEL TAPS
If you need to modify, complete Crossbody Mountain Climbers.

FINISHER
4 SETS (:20 ON/:10 OFF)
MVMT 1 – Single DB Hammer Curls
MVMT 2 – Single DB Lying Tricep Ext