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MOVE+

MAH 290421 PLUS

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

 

BUILD STRENGTH: PUSH X PULL

4 SETS ON A 10:00 CLOCK…
10/10 Split Squats
20 Alt. Russian DB Swings*

*Change hands at top of swing.

It’s all quads and glutes in todays strength work. You have the option to hold weight (suitcase style) on the Split Squats, and can even elevate your front foot, to challenge the movement further. A little twist on the Alt Russian Swings – normally, we would switch hands on the down phase of the movement, where today we will be switching hands on the up, aiming to swap hands right at the top of the swing.

SPLIT SQUATS
If you need to modify, try a single leg step up to height of choice. Focus on loading the one leg for 10 reps, then swap leading legs and load the other leg for 10 reps.

ALT RUSSIAN SWINGS
If you need to modify, complete an alternating Sumo Deadlift.

 

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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