WARM UP

1:00 Cardio Choice
into…
4 SETS (:20 ON / :10 OFF)*
MOVT 1 – DB Deadlift
MOVT 2 – Shoulder Taps

*Both movements = 1 Set

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

4 SETS ON A 10:00 CLOCK…
16 DB March
10 DB Power Clean

Time under tension is the name of the game today. Holding your object in the front rack, we want to March on the spot (getting the knee just slightly higher than hip height), then transitioning directly into our 10 Power Cleans (which should be done unbroken – depending on the loads you have available).

DEATH MARCH
If you need to modify, remove the weight, and complete Alternating Knee Hugs for 16 reps, focusing on your balance.

POWER CLEAN
If you need to modify, go from the hang (knee height), or alternatively complete 10 Squats (to height if necessary).

WORKOUT: PUSH X PULL

EMOM x 15 MINUTES
MIN 1 – :50 Cardio Choice
MIN 2 – :50 Single DB Russian Swings
MIN 3 – :25 Single DB Push Press + :25 DB OH Hold

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
The Cardio should he at an aggressive, yet sustainable pace (for the 5 Rounds). On the Russian Swings and Push Press, use the first round to set yourself some rep targets to hit in the following rounds. If you are unable to hold overhead, bend over and hold the top of the Bent Over Row position instead (object at chest/ arm pits).

RUSSIAN SWINGS
If you need to modify, complete alternating Goblet Lunges.

PUSH PRESS
If you need to modify, complete a Bent Over Row today.