WARM UP

1:00 Cardio Choice
into…
EMOM x 4 MINUTES
10 Single DB Russian Swing + 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

WORKOUT: FULL BODY

EMOM x 10 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
Aiming to work for the :45 of each movement. Use the first round to establish a baseline to maintain for the following 4 rounds.

CARDIO
Your choice here – something that keeps you moving at around 80-90% intensity.

UP DOWN DEVILS PRESS
If you need to modify, complete just the Ground to Overhead portion of the movement.