WARM UP

1:00 Cardio Choice
into…
AMRAP x 4 MINUTES
30 Single Unders
20 Shoulder Taps
10 Tuck-ups

Cardio Options:

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

BUILD STRENGTH: FULL BODY

AMRAP x 3 MINUTES
10 Slow Deadbugs
5 Plank to Push-Back

-Rest :30-

AMRAP x 3 MINUTES
10 Alt V-Ups
5 Plank to Push-Back

Our focus here today is more on quality movement vs how many rounds and reps you complete.

PLANK TO PUSH BACK
If you need to modify, complete a :20 Plank Variation of your choice.

DEADBUGS
If you need to modify, complete a Bird Dog instead.

ALT V-UPS
If you need to modify, complete a regular V-Up, Tuck Up or any Sit-Up variation.

WORKOUT: FULL BODY

EMOM x 10 MINUTES
MIN 1 – Cardio Choice 1
MIN 2 – DB Ground to Overhead (Single or Double Object)
MIN 3 – Sit-Ups
MIN 4 – Cardio Choice 2
MIN 5 – DB Hollow Hold (Single or Double Object)

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
5 Stations/ 5 Movements, where we work for as much of each :60 interval as possible. Ideally you want to have two different cardio options here. Aiming to accumulate consistent quality movement throughout the 2 x cycles through.

CARDIO
Your choice here.

GROUND TO OVERHEAD
If you need to modify, complete a Ground to Hip (Deadlift) or Ground to Shoulder (Power Clean) or Shoulder To Overhead (Press/ Push Press) movement only.

SIT UPS
If you need to modify, complete any sit up or crunch variation.

WEIGHTED HOLLOW HOLD
If you need to modify, complete an un-weighted Hollow hold, tuck hold or plank hold.

FINISHER
MIN 1 – Single DB Curls
MIN 2 – :30 Single DB Press / :30 Single DB Overhead Hold