Warm-Up
A) 4 rounds:
100m Jog
10m High Knees
10m Walking Lunges
10m Butt Kickers
10m Broad Jumps
B) 3 Rounds:
15 GHD Sit-Ups
15 Ring Rows
10 High Step-Ups, on a box
Workout
4 Rounds:
400m Run
30 Dumbbell Reverse Lunges, 50#/35#
20 Pull-Ups
10 Burpee Box Jumps, 30”24”
Workout Tip
Each round should not take more than 7 minutes to complete. Scale repetitions and load as needed.
Run: should not take more than 2:30 each round, scale distance as needed.
Lunges/Pull-Ups: you should complete each set in 3 sets, scale as needed.