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MOVE+

MAH 161020 PLUS

WARM UP
1:00 Cardio Choice
into…
EMOM x 4 MINUTES
10 Single DB Russian Swing
+ Max Sit-ups

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

STRENGTH: FULL BODY
4 x 3 MIN AMRAPS:
8 DB Deficit Push-Ups
6 DB Hang Power Cleans
4 DB Thrusters
– Rest 1:00 –

*Pick up where you left off each round

Full body pump session to kick the day off. Looking to break up the Push Ups from the get go, and complete the Hang Power Cleans & Thrusters as an unbroken complex each round.

DEFICIT PUSH UPS
If you need to modify, complete push ups on knees or to an elevated height.

HANG POWER CLEAN
If you need to modify, complete a Bent Over or Upright Row.

THRUSTER
If you need to modify, complete just the squat or just the overhead portion of the movement.

WORKOUT: FULL BODY SPRINT
EMOM x 8 MINUTES
MIN 1 – :45 Cardio Choice (Moderate)
MIN 2 – :45 Single DB Sumo Deadlift
– Rest 1:00 –

EMOM x 6 MINUTES
MIN 1 – :45 Cardio Choice (Hard)
MIN 2 – :45 Single DB Swing
– Rest 1:00 –

EMOM x 4 MINUTES
MIN 1 – :45 Cardio Choice (Hard)
MIN 2 – :45 Single DB G2OH
– Rest 1:00 –

EMOM x 2 MINUTES
MIN 1 – :45 Cardio Choice (Sprint)
MIN 2 – :45 Alt Single DB Up-Down Devil’s Press

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
We are in for a long Full body sprint today. The 15sec and 1min rest periods are literally just to get in some deep breathes (nasally ideally) to control your heart rate.

DEADLIFT
If you need to modify, complete goblet reverse lunges.

DB SWING
If you need to modify, complete a bicep curl.

G2OH
If you need to modify, complete the Ground to shoulder (power clean) or Shoulder to Overhead only.

UP DOWN DEVILS PRESS
If you need to modify, complete just the Up Down Deadlifts or just a Alt DB Snatch.

{OPTIONAL} FINISHER
3 SETS FOR QUALITY
15 Lying DB Tricep Extensions
15 Supermans

-Rest as needed b/t sets-

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