WARM UP

2:00 Cardio Choice
into…
EMOM x 3 MINUTES
5 Inch Worm + Push-up into Max Mountain Climbers

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

E2MOM x 10 MINUTES
12/12 Single DB Suitcase Deadlift
20 Single DB Floor Press*

*Hold DB Across Chest

Moving with purpose here to ensure the work is completed with at least :30 rest between sets. Naturally if you have heavier loads, you may need to break up the sets. If you have lighter weights and need more of a challenge – add a 3-5sec tempo on the down phase of each movement.

SUITCASE DEADLIFTS
If you need to modify, complete alternating reverse suitcase lunges.

FLOOR PRESS
If you need to modify, sit up right on the floor (or on a bench, chair etc) and complete an overhead press.

WORKOUT: PUSH X PULL

EMOM x 6 MINUTES
MIN 1 – :50 DB Slides
MIN 2 – :50 Single DB Burpee + Power Clean

-Rest 1:00-

EMOM x 6 MINUTES
MIN 1 – :50 DB Russian Swings
MIN 2 – :50 Single DB Burpee + Power Clean

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
Almost identical EMOM’s separated by a single minute of rest. The Single arm Burpee + Power clean is repeated in both sections, whilst we switch from DB Slides to Russian Swings. The goal for both EMOMs is to move for as much of the :50 interval as possible.

DB SLIDE
If you need to modify, try a Plank Shoulder.

BURPEE + POWER CLEAN
If you need to modify, complete just the Burpee + Deadlift or simply just the Burpee or just the Power Clean.

RUSSIAN SWINGS
If you need to modify, complete a Hang High Pull.