2:00 Cardio Choice
10 x Alt Lunges
6/6 x Single Arm Bent Over Row
20 x Skips
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
3 SETS ON A 9MIN CLOCK:
6 Lunge (R) + Lunge (L) + Bent Over Row
12 Single DB Front Rack Step Up
Aiming to complete each set in around 1:30 to have 1:30 rest before the next set.
LUNGE + ROW
If you need to modify, try a Goblet Squat + Goblet Squat + Bent Over Row (or overhead Press)
FRONT RACK STEP UPS
If you need to modify, lower the height of your step up, and if required hold your objects suitcase style.
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-
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.
Looking to finish each round with at least :60 remaining for your Cardio. Remember, there is no rest between rounds.
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.
If you need to modify, try a Push Press with your chosen object.
Your choice here – anything that keeps you moving for the full :60.