WARM UP

2:00 Cardio Choice
into…
AMRAP x 3 MINUTES
10 DB Bent Over Rows
8 Lateral Jumps Over DB
3/3 Single DB Deadlift

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

EMOM x 8 MINUTES
MIN 1 – :50 Alt DB Hang Snatch
MIN 2 – :50 DB Slides

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
A Short Shoulder and Core burner today. Aiming to work for the full :50 of each interval here.

ALT HANG SNATCH
If you need to modify, complete a Russian Swing.

OBJECT SLIDES
If you need to modify, stand tall and complete a See-Saw like Upright Row.

FINISHER
EMOMF4MIN
MIN 1 – :45 Heel Taps Over DB
MIN 2 – :45 Slow Hollow Rocks