WARM UP

1:00 Cardio Choice
into…
4 SETS (:20 ON / :10 OFF)*
MOVT 1 – DB Deadlift
MOVT 2 – Burpees

*Both movements = 1 Set

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

3 SETS ON A 9:00 CLOCK…
20 DB Death Marches
10 Lunge + Lunge + Bent Over Row

Aiming to work for 1:30 – 2:00 each round with at least :30 rest between sets. On the death march we ideally are holding our objects in the front rack, however if this is not possible, holding them suitcase style whilst lifting your knees higher than hips is perfectly ok.

DEATH MARCH
If you need to modify, complete Goblet/ Suitcase Step Ups.

LUNGE + BENT OVER ROW
If you need to modify, complete a Bicep curl instead of the Bent Over Row. If you are unable to Lunge, complete Deadlift, Deadlit, Bent Over Row.