WARM UP

1:00 Cardio Choice
into…
4 SETS (:20 ON / :10 OFF)*
MOVT 1 – DB Deadlift
MOVT 2 – Burpees

*Both movements = 1 Set

Cardio Options:

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

WORKOUT: PUSH X PULL

EVERY 3:00 FOR 4 SETS
28 Jumping Lunges
14 Alt DB Power Snatch

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
Aiming to complete each round as fast as possible. It’s likely you will need to break the lunges up from set 1, aim for only a single break however.

JUMPING LUNGES
If you need to modify, take out the ‘JUMP’ and complete just alternating Lunges.

Alt DB Power Snatch
If you need to modify, complete 7/7 Dumbbell Swings.