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MOVE

MAH 290421 MOVE

WARM UP

1:00 Cardio Choice
into…
EMOM x 2 MINUTES
:30 Jumping Jacks
:30 Alt. Samson Stretches
EMOM x 2 MINUTES
:30 Burpees
:30 Reverse Lunges

Cardio Options:

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

 

WORKOUT: PUSH X PULL

12MIN AMRAP
10 Ground To Overhead
10 Front Squats
10 Muscle Cleans
10 Up Downs

 

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 for continuous movement for 12MIN. Challenge yourself further and aim to complete each round as an unbroken DB Complex.

GROUND TO OVERHEAD
If you need to modify, complete a Shoulder to Overhead or a Suitcase Deadlift, depending on your limitations.

FRONT SQUAT
If you need to modify, remove the weight and complete an Air Squat (to height as necessary) or a step back lunge.

MUSCLE CLEAN
If you need to modify, complete from the hang position (Knees).

UP DOWN
If you need to modify, complete to height as necessary.

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