WARM UP

2:00 Cardio Choice
into…
3MIN AMRAP:
10 x Alt Lunges
6/6 x Single Arm Bent Over Row
20 x Skips

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

E3MIN x 3 SETS
40 Double Unders
20 Single DB Russian Swings
Max Cardio Choice in Remaining Time

-No Rest 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 finish each round with at least :60 remaining for your Cardio. Remember, there is no rest between rounds.

DOUBLE UNDERS
If you need to modify, complete single skips, Double Under Attempts, Penguin Taps or Lateral Hops. We want to spend no longer than :45 here.

RUSSIAN SWINGS
If you need to modify, try a Push Press with your chosen object.

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