WARM UP

1:00 Cardio Choice
into…
AMRAP x 4 MINUTES
10 DB Deadlift
:30 Plank
:30 Cardio Choice

Cardio Options:

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

BUILD STRENGTH: FULL BODY

E2MOM x 10 MINUTES
10 Sumo Deadlift Curl to Press
16 DB Slides

Looking to work for around 1:30 with a :30 rest until the next interval. Loads used will determine if you need to break up the reps of each movement.

SUMO DEADLIFT TO CURL AND PRESS
If you need to modify, remove the problem part of the movement (just complete the Sumo Deadlift OR the Curl And Press part).

OBJECT SLIDES
If you need to modify, remove the weight and complete Plank Shoulder Taps.

WORKOUT: FULL BODY

AMRAP x 10 MINUTES
12 Goblet Alt Reverse Lunges
10 DB Up-Downs
8 DB Push Press

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 move for the entire 10MIN timeframe. Each of the movements don’t really impact one another. The workout can be completed with a single object, or two objects. Loads used will dictate if you need to break up reps of each movement, however you should be aiming to only take a breath of composure between each movement.

GOBLET REVERSE LUNGE
If you need to modify, complete a Goblet Step up (to height of choice).

WEIGHTED UP DOWNS
If you need to modify, remove the weight, and complete UP-DOWNS to height of choice (Couch, Chair, Sturdy Coffee Table).

PUSH PRESS
If you need to modify, lay on the floor and complete a Floor Press.

FINISHER
AMRAP x 5 MINUTES
2-4-6 and so on…
Sit-ups
Heel Taps Over DB