WARM UP

2:00 Cardio Choice
into…
EMOM x 3 MINUTES
50 Single Unders into Max Lunges

Cardio Options:

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

WORKOUT: FULL BODY

3 SETS
1:00 Cardio Choice
-Rest :30-
1:00 Burpee + Extra Push-Up
-Rest :30-
1:00 Up Down + Squat Jump
-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
It is going to get very sweaty in todays interval style workout!! Set yourself some rep targets in the first round and aim to match or beat them in rounds 2 + 3.

BURPEE + PUSH UP
If you need to modify, complete the Burpee + Push Up to a height.

UP DOWN + SQUAT JUMP
If you need to modify, complete the Up Down (to height if necessary), followed by an Air Squat (to height if necessary).

FINISHER
EMOM x 5 MINUTES
15 Supermans + Max Plank Hold