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MOVE+

MAH 050121 PLUS

WARM UP

1:00 Cardio Choice
into…
2MIN EMOM:
:30 Jumping Jacks
:30 Up Downs

into…
2MIN EMOM:
:30 Jumping Jacks
:30 Burpees

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

2 x 6MIN AMRAPS (1MIN REST BETWEEN)
10 DB Deficit Push Ups
15 DB Bent Over Rows*
20 Alt V-Ups

*:01 Hold at sternum.

Aiming to match your scores in both AMRAPS. Each movement should be completed in 2 sets or less.

DEFICIT PUSH UP
If you need to modify, try a Deficit Push Up from the Knees

BENT OVER ROW
If you need to modify, try a standing Upright Row.

ALT V-UPS
if you need to modify, Complete regular V-Ups, Tuck Ups, or any Sit-Up Variation.

 

WORKOUT: PUSH X PULL

4 SETS FOR MAX REPS
1:00 – Alt Single DB Devil’s Press

1:00 – DB Floor Press

1:00 – Cardio Choice

-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
Looking to use the first round to establish baseline numbers to chase down in the 3 rounds that follow.

DEVILS PRESS
If you need to modify, complete just the G2OH part of the movement.

FLOOR PRESS
If you need to modify, try alternating renegade rows.

CARDIO CHOICE
Your choice here – anything that keeps you moving for the full :60.

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