WARM UP

1:00 Cardio Choice
into…
AMRAP x 4 MINUTES
10 Alt. Groiners
10 Air Squats
10 Alt. Reverse Lunges

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

3 SETS FOR MAX REPS
1:00 – Cardio Choice
1:00 – Burpees
1:00 – Air Squats
1:00 – Rest

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
Using the first round as an opportunity to set yourself baseline reps to chase down in the following 2 rounds. For the cardio, we are looking for an intensity of 85-90%+ (something you can maintain for the entire :60 interval).

BURPEES
If you need to modify, complete to a height as necessary.

AIR SQUATS
If you need to modify, complete to a height as necessary.

FINISHER
5 SETS (:20 ON / :10 OFF)
MVMT 1 – DB Hammer Curls
MVMT 2 – DB Seesaw Upright Rows