WARM UP

2:00 Cardio Choice
into…
AMRAP x 3 MINUTES
10 DB Bent Over Rows
8 Lateral Jumps Over DB
3/3 Single DB Deadlift

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 12 MINUTES
MIN 1 – :25 Single DB Strict Press / :25 Single DB OH Hold
MIN 2 – :50 Hollow Flutter Kicks
MIN 3 – :25 Single DB Renegade Row (R) / :25 Single DB Renegade Row (L)*
MIN 4 – :50 Deadbugs

*Row only

STRICT PRESS/ OH HOLD
If you need to modify, lay on the floor and complete a Floor Press/ Floor Press Hold.

HOLLOW FLUTTER KICKS
If you need to modify, hold a plank variation.

RENEGADE ROW
If you need to modify, try from knee position.

DEADBUG
IF you need to modify, try a Bird-Dog from hands/ knees position.

WORKOUT: FULL BODY

3 SETS FOR MAX REPS
1:00 – Burpees
1:00 – DB Seesaw Bent Over Row
1:00 – :30 Single Arm DB Push Press (R) / :30 Single Arm DB Push Press (L)
-Rest 1:00 b/t Sets-

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
Today our focus is purely on consistency. Use the first round as an opportunity to set baseline numbers to chase down in rounds 2 and 3.

BURPEES
If you need to modify, complete to height or an Up Down.

SEESAW BENT OVER ROW
If you need to modify, try a Seesaw Strict Press or Floor Press depending on your limitations.

SA PUSH PRESS
If you need to modify, try a single arm hang power clean.