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MOVE+

MAH 040521 PLUS

WARM UP

2:00 Cardio Choice
into…
EMOM x 3 MINUTES
5 Inch Worm + Push-up
into Max Mountain Climbers

Cardio Options:

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

 

BUILD STRENGTH: PUSH X PULL

E2MOM x 10 MINUTES
12/12 Single DB Suitcase Deadlift
20 Single DB Floor Press*

*Hold DB Across Chest

Alternating back and fourth between our Legs/ Glutes and Chest/ Triceps. Ideally the loads you use will allow for unbroken sets for the first 3 rounds, and then a maximum of 2 sets per movement in the remaining 2 rounds.

SUITCASE DEADLIFT
If you need to modify, try a goblet reverse lunge (12 on R, then 12 on L).

FLOOR PRESS
If you need to modify, stand tall and complete either a Strict Press or Bent Over Row.

 

WORKOUT: PUSH X PULL

EMOM x 12 MINUTES
MIN 1 – :50 DB Slides
MIN 2 – :50 Single DB Burpee + Power Clean

*DB Burpee + Power Clean = 1 rep

 

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 work for the entire :50 interval.

DB SLIDE
If you need to modify, without an object complete Alt Shoulder Taps from a Tall Plank position.

ALT DB BURPEE + POWER CLEAN
If you need to modify, complete just the Power Clean or just the DB Burpee.

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