WARM UP

1:00 Cardio Choice
into…
4MIN EMOM:
MIN1 :30 Up-Downs + :30 Plank
MIN2 :30 Quad Hold + :30 Plank

Cardio Options:

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

BUILD STRENGTH: BODYWEIGHT PUMP

6MIN EMOM:
MIN 1: :45 Up Down Over Object
MIN 2: :45 Quad Heel Taps

Aiming to work for as much of each :45 interval as possible.

UP DOWN OVER OBJECT
If you need to modify, complete an Up-Down to Height, with a jump at the top when standing (Optional)

QUAD HEEL TAPS
If you need to modify, lay on your back and complete Bicycle Crunches

WORKOUT: FULL BODY

15MIN AMRAP OF:
10 x Squat Rotations

20 x Hollow Rocks

30 x Crossbody Mountain Climbers

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
An all Bodyweight affair today with a very Core bias focus today. Move as slow as required through the squat rotations, to ensure perfect mechanics throughout. Look to break up the Hollow Rocks and Mountain Climbers from round one, as the core is certainly going to feel it through this longer duration workout.

SQUAT ROTATIONS
If you need to modify, complete 20 x Alt Reverse Lunges instead.

HOLLOW ROCKS
If you need to modify, try a Hollow Hold or Tuck Hold for :20 each round.

CROSSBODY MOUNTAIN CLIMBERS
If you need to modify, try regular Mountain climbers, or revert to any Sit Up Variation

FINISHER

5 SETS (:20 ON | :10 OFF)

MVMT 1: Bicep Curls

MVMT 2: Tricep Extensions (Overhead)