1:00 Cardio Choice
AMRAP x 4 MINUTES
100 Single Unders
50 Mountain Climbers
40 Jumping Jacks
20 Hollow Rocks
Any Machine or Run on spot (High knees, butt kickers), Up Downs, Burpees, Jump Rope, Step back Reverse Lunges etc
BUILD STRENGTH: FULL BODY
EMOM x 6 MINUTES
MIN 1 :30 Elbow to Tall Plank + :30 Plank Hold
MIN 2 :30 Alt DB Snatch + :30 Squat Hold
Mixing it up with some dynamic movement + an isometric hold. Alternating between a Plank Sequence and a Snatch + Squat sequence.
ELBOW TO TALL PLANK
If you need to modify, complete from Knee Position.
Any plank variation is suitable here.
ALT DB SNATCH
If you need to modify, try an alternating Power Clean.
If you need to modify, hold on to a door frame and hold as a deep a squat as possible whilst supporting yourself.
WORKOUT: FULL BODY
EMOM x 10 MINUTES
MIN 1 – :45 Alt Single DB Up-Downs
MIN 2 – :45 Double Unders
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.
Alternating back and fourth between our Weighted Up Downs and our Jump Rope practice. For the Up-Downs, use the first round as an opportunity to set a rep count to chase down in the rounds that follow. On the Jump Rope, its an opportunity to practice Single, Double or even Triple Unders.
ALT UP DOWN
If you need to modify, remove the weight and complete regular Up Downs (to height if necessary). Alternatively complete Alternating Sumo Deadlifts and remove the Up-Down portion of the movement if needed.
If you don’t have a Jump Rope, complete either a Step Up or Lateral Jump movement of choice.
:45 Side Plank (R)
:45 Side Plank (L)