WARM UP
2:00 Cardio Choice
into…
AMRAP x 3 MINUTES
3/3 SA DB Deadlift
3/3 SA DB Upright Row
3 Up-Downs
3 Burpees

Cardio Options:
Run on spot (High knees, butt kickers), Up Downs, Burpees, Jump Rope, Step back Reverse Lunges etc

STRENGTH: PUSH X PULL
4 SETS ON A 12:00 CLOCK…
20 DB Seesaw Floor Press
20 DB Seesaw Bent Over Row

Unilateral strength work (if you have access to single objects). Depending on the loads/ objects available to you, we want to move through each set in around 2:30 leaving :30 of rest between each set.

FLOOR PRESS
If you need to modify, try a seated OH press.

BENT OVER ROW
If you need to modify, try an upright row.

WORKOUT: PUSH X PULL
3 SETS FOR MAX REPS
1:30 DB Slides
– Rest :30 –
1:30 Alt DB Box Step-Ups
– Rest :30 –
1:30 Weighted Sit-Up
– Rest :30 –

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
Longer work intervals today. Use the first round to establish rep counts to chase down in the following 2 rounds. Consistency is the goal today.

PLANK SLIDES
If you need to modify, complete Plank Shoulder Taps.

BOX STEP UPS
If you need to modify, complete goblet step back lunges/

WEIGHTED SIT UPS
If you need to modify, complete any Sit Up/ Crunch Variation without weight.