WARM UP

2:00 Cardio Choice
into…
EMOM x 3 MINUTES
5 Sit-Ups
10 Jumping Air Squats
30 Mountain Climbers

Cardio Options:

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

WORKOUT: FULL BODY

EVERY 3:00 x 4 SETS
10 Burpee + Side Shuffle*
20 Mountain Climbers
50 Single Unders

*1 Rep = 1 Burpee + 3 Shuffle Out and Back

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
Aiming to finish each set as fast as possible. Our focus is primarily on the Burpee + Side Shuffle – specifically the Shuffle part. Stay low as you side step out and back, with knees tracking forwards over toes and the bum pushed back.

BURPEE SIDE SHUFFLE
If you need to modify, complete just the Burpee or just the Side Shuffles.

MOUNTAIN CLIMBERS
If you need to modify, lay on your back and complete Alternating Bicycle Crunches.

JUMP ROPE
If you need to modify, we want to spend a maximum of :40sec here each set. If you do not have access to a rope, complete 50x Single Penguin Taps.

FINISHER
“TABATA”
4 SETS (:20 on/ :10 off)
MOVT 1 – Deadbugs
MOVT 2 – Tuck Hold