Warm-Up
A) EMOMx20:
A – 45 seconds Jumping Jacks
B – 45 seconds Wall Walk
C – 45 seconds Burpee No Push Up
D – 45 seconds – 2 CT Pause Air Squat
Workout
Choose variation A for a workout with weights or B for bodyweight workout.
Variation A:
20 Minutes:
20 Dumbbell Power Cleans
15 Shoulder-to-Overhead
10 Burpees
50 Mountain Climbers
Variation B:
15 Minute Clock:
3 Burpees
6 Air Squats
6 Burpees
12 Air Squats
9 Burpees
18 Air Squat
12 Burpees
24 Air Squats
ETC
Workout Tip
DB Notes:
– If the dumbbell is too heavy, scale Shoulder-to-Overhead Swing to Push Press or Power Jerk and/or reduce reps;
– If the dumbbell too light, scale Shoulder-to-Overhead Swing to Strict Press and/or increase reps;
– If only one dumbbell, perform single-arm and perform the same repetitions on each arm;
Bodyweight Notes:
After every completed round, increase the burpees by 3 repetitions and the air squats by 6 repetitions.