WARM UP

2:00 Cardio Choice
into…
EMOM x 3 MINUTES
:30 High Knees
:30 Air Squats

Cardio Options:

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

BUILD STRENGTH: FULL BODY

AE2MOM x 10 MINUTES
10 DB Hang Power Cleans
10 DB Goodmornings

Aiming to go as heavy as possible here, depending on what you have access to. If you only have lighter weights, add a tempo to the DOWN phase of each movement of 3-5sec. We want to finish each round with at least :45 rest.

HANG POWER CLEAN
If you need to modify, complete a Russian Swing.

GOOD MORNINGS
If you need to modify, lay on the floor and complete 5/5 Single Leg Glute Bridges.

WORKOUT: FULL BODY

EMOM x 10 MINUTES
MIN 1 – :45 Deadlift
MIN 2 – :45 Cardio (Moderate Effort)

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
This is going to get very grippy on the deadlifts after the first couple of rounds. Use these first 2 rounds to set a baseline number of reps to hold for the remaining 3 rounds. The Cardio effort is something that is repeatably sustainable across the 5 rounds.

DEADLIFT
If you need to modify, complete Goblet Reverse Lunges.

FINISHER
EMOM x 6 MINUTES
MIN 1 – Glute Bridge Ups
MIN 2 – :30 Side Plank (R) / :30 Side Plank (L)