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MOVE+

MAH 030221 PLUS

WARM UP

1:00 Cardio Choice
into…
AMRAP x 4 MINUTES
10 Alt. Groiners
10 Air Squats
10 Alt. Reverse Lunges

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

AMRAP x 5 MINUTES
10 Diamond Push-Ups
20 Deadbugs
30 Skips

Looking for quality and control on both the Push Ups and the Deadbugs. No set rounds to chase down, just move with purpose throughout.

DIAMOND PUSH UPS
If you need to modify, complete to a height or from knees.

DEADBUGS
If you need to modify, come on to hands and knees and complete Bird Dogs instead.

SKIPS
:30 on the Jump rope here. If you do not have a jump rope, complete 30 Mountain Climbers instead.

 

WORKOUT: FULL BODY

3 SETS FOR MAX REPS
1:00 – Cardio Choice
1:00 – Burpees
1:00 – Air Squats
1:00 – 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
Using the first round as an opportunity to set yourself baseline reps to chase down in the following 2 rounds. For the cardio, we are looking for an intensity of 85-90%+ (something you can maintain for the entire :60 interval).

BURPEES
If you need to modify, complete to a height as necessary.

AIR SQUATS
If you need to modify, complete to a height as necessary.

 

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

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