WARM UP

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

*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

3 SETS ON A 9:00 CLOCK…
20 DB Death Marches
10 Lunge + Lunge + Bent Over Row

Aiming to work for 1:30 – 2:00 each round with at least :30 rest between sets. On the death march we ideally are holding our objects in the front rack, however if this is not possible, holding them suitcase style whilst lifting your knees higher than hips is perfectly ok.

DEATH MARCH
If you need to modify, complete Goblet/ Suitcase Step Ups.

LUNGE + BENT OVER ROW
If you need to modify, complete a Bicep curl instead of the Bent Over Row. If you are unable to Lunge, complete Deadlift, Deadlit, Bent Over Row.

WORKOUT: PUSH X PULL

EVERY 3:00 FOR 4 SETS
28 Jumping Lunges
14 Alt DB Power Snatch

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 complete each round as fast as possible. It’s likely you will need to break the lunges up from set 1, aim for only a single break however.

JUMPING LUNGES
If you need to modify, take out the ‘JUMP’ and complete just alternating Lunges.

Alt DB Power Snatch
If you need to modify, complete 7/7 Dumbbell Swings.