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MOVE+

MAH 110521 PLUS

WARM UP

2:00 Cardio Choice
into…
EMOM x 3 MINUTES
10 Up-Downs + Max Sit-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: PUSH X PULL

E2MOM x 10 MINUTES (5 SETS)
10/10 Single DB Suitcase Deadlift
15 Single DB Floor Press

Unilateral work to start, before some isolated chest/ tricep strength. If you only have access to lighter loads today, add in a tempo to both movements of 3-5sec on the down of each Movement.

SUITCASE DEADLIFT
If you need to modify, Suitcase Split Squat.

FLOOR PRESS
If you need to modify, try an Overhead Press or a Bent Over Row.

 

WORKOUT: PUSH X PULL

EVERY 3:00 x 5 SETS
16 Single DB Push Press
16 Alt Hang Power Clean
16 Weighted Sit-Ups

 

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 go out hard, and try to hold on across the 5 Rounds. Each round is completed as fast as possible.

PUSH PRESS
If you need to modify, try a Hang High Pull.

ALT POWER CLEAN
If you need to modify, complete an Alt Sumo Deadlift

WEIGHTED SIT UP
If you need to modify, remove the weight and complete any Sit Up variation.

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