WARM UP

1:00 Cardio Choice
into…
AMRAP x 4 MINUTES
20 Mountain Climbers
10 DB Upright Row
10 DB Strict Press
10 Air Squats

Cardio Options:

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

BUILD STRENGTH: PUSH X PULL

3 SETS FOR MAX REPS
:30 DB Strict Press / :30 OH Hold
:30 DB High Pull / :30 DB RDL
1:00 Plank

Continuous movement for 9MIN. Time under tension is the name of the game in today’s strength work. Shoulders, Upper Back and Hamstrings are all going to get worked with the weighted object, whilst the core gets worked in our 60sec plank efforts to round out each round.

STRICT PRESS/ OH HOLD
If you need to modify, lay on floor and complete Floor Press and Floor Press Hold.

HIGH PULL
If you need to modify, lean forwards and complete a Bent Over Row.

ROMANIAN DEADLIFT
If you need to modify, complete an alternating step back lunge.

WORKOUT: PUSH X PULL

EVERY 3:00 x 3 SETS
1:00 Cardio Choice
10 DB Renegade Row*

-Rest Remaining Time b/t Sets-

*1 Rep = Row (L) + Row (R) + Push Up

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
Looking to complete each round as fast as possible. The weight on the Renegade rows should allow for 10 unbroken reps each round.

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

RENEGADE ROW
If you need to modify, complete a standing See Saw Upright Row + a Push Up to height if necessary (or from knees).