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MOVE

MAH 010321 MOVE

WARM UP

2:00 Cardio Choice
into…
3MIN AMRAP:
10 x DB Suitcase Lunges
10 x DB Curl to Press
10 x Up-Downs

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

4 SETS FOR REPS:
1:00 Cardio Choice
1:00 Max Devils Press
:30 Rest

 

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
Four sets in total where we work for 2MIN and rest briefly for :30. Our scored component is the Devils Press, which means we want to choose a cardio option that allows for 1MIN of continuous movement at an intensity of around 80%. Looking at consistency on the Devils Press across the 4 Sets.

CARDIO
Any Machine or Run on spot (High knees, butt kickers), Up Downs, Burpees, Jump Rope, Step back Reverse Lunges etc

DEVILS PRESS
If you need to modify, you can break the movement down and complete either just the Burpee + Deadlift or Burpee + Russian Swing OR complete just the Ground to Overhead or Hang to Overhead. You can also change the Burpee portion of the movement to an Up Down instead.

 

FINISHER

5 SETS (:40 ON / :20 OFF)
DB Gun Hold

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