WARM UP

1:00 Cardio Choice
into…
AMRAP x 4 MINUTES
12 Jumping Jacks
12 Lunges
12 Glute Bridge-Ups

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

EMOM x 6 MINUTES
MIN 1 – :50 Slow Deadbugs
MIN 2.- :50 Diamond Push-Ups

Looking for so controlled movement on the Deadbugs each interval, whilst going for max effort sets on the Diamond Push Ups. Embrace the chest and tricep pump!

DEADBUGS
If you need to modify, on hands and knees perform alternating Bird Dogs.

DIAMOND PUSH UPS
If you need to modify, try and Push Up Variation (to height or from knees).

WORKOUT: FULL BODY

AMRAP x 6 MINUTES
10 Quad Heel Taps
10 Alt DB Snatches
1:00 Double Unders

-Rest 1:00-

AMRAP x 8 MINUTES
10 Quad Heel Taps
10 Russian Twists
1:00 Double Unders

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
Focusing on quality movement on the Quad Heel Taps each AMRAP, then push the pace on the Snatches/ Russian Twists (with or without weight). Use the :60 of Jump Rope to practice your Jump Rope Skills.

QUAD HEEL TAPS
If you need to modify, complete a Quad Hold for :30.

DB SNATCH
If you need to modify, complete a Power Clean instead.

RUSSIAN TWIST
If you need to modify, complete with no weight (or any sit up variation instead).

DOUBLE UNDERS
Complete any Jump Rope variation – Single Skips, Double Unders, Triple Unders or Penguin Taps/ Lateral Hops if you don’t have a Jump Rope.

FINISHER
5 SETS (:20 ON/ :10 OFF)
MVMT 1 – DB Hammer Curls
MVMT 2 – DB Seesaw Upright Rows