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MOVE

MAH 050521 MOVE

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

 

WORKOUT: FULL BODY

4 SETS FOR MAX REPS
1:00 – Cardio Choice
1:00 – Burpees
1:00 – Air Squats

-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
Using the first round as an opportunity to establish baseline numbers to chase down in the following rounds on the Burpees & Air Squats. Your Cardio choice should allow you to move for the full :60 at an intensity level of around 80% (This is not an additional rest minute 🙂 )

BURPEES
If you need to modify, revert to Up Downs (to height if necessary).

AIR SQUATS
If you need to modify, complete to height as necessary, or switch to a Reverse Lunge.

 

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

* Set = Both Movements completed.

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