WARM UP

1:00 Cardio Choice
into…
AMRAP x 4 MINUTES
30 Single Unders
20 Shoulder Taps
10 Tuck-ups

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

EMOM x 12 MINUTES
MIN 1 – :45 Cardio Choice
MIN 2 – :45 Alt Sit-Thrus
MIN 3 – :45 Jump Rope
MIN 4 – :45 Skull Crushers

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
Longer interval piece today, which sees us working for a substantial time domain with minimal rest. The :15 rest breaks are essentially a transition period – take a breath of composure and get to work again.

Cardio Choice
Your choice here – something can be sustained for all 4 rounds of work at an intensity of 80%.

Alt Sit Throughs
If you need to modify, try Crossbody Mountain Climbers.

JUMP ROPE
Doubles or Singles, entirely up to you. You can use this station to practice your Double Under Movement. If you need to modify, try a box jump or step up to heigh of choice.

SKULL CRUSHERS
If you need to modify, try a standing tricep extension, or simply complete Push Ups (to height if necessary).