WARM UP

2:00 Cardio Choice
into…
EMOM x 3 MINUTES
10 Up-Downs + Max Single DB Strict Press

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…
10/10 Half Kneeling Arnold Press
10 DB Bent Over Row

Focusing on the shoulders, back and midline. Aim to use weights that allow for unbroken movement throughout. If you are limited to lighter weights, add a tempo of 3-5sec on the ‘down’ portion of each movement.

HALF KNEELING ARNOLD PRESS
If you need to modify, lay on floor and complete SA Floor Press instead.

BENT OVER ROW
If you need to modify, stand tall and complete a Bicep Curl.

WORKOUT: PUSH X PULL

2 x 6MIN AMRAP
20 Single DB Floor Press
16 Weighted Sit-ups
10 Alt DB Up Down

-Rest 1:00 b/w AMRAPS-

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
Looking to give the first AMRAP a push, and then see if you can match or beat your score in the second AMRAP.

SGL DB FLOOR PRESS
If you need to modify, stand tall and complete a Standing Strict Press.

WEIGHTED SIT-UP
If you need to modify, remove the weight and complete any Sit-Up/ Crunch variation.

ALT DB UP DOWN
If you need to modify, remove the weight and complete an Up-Down (to height as necessary)