Warm-Up
A) 4 Rounds
8 Wall Balls,
8 Calorie Row
8 Knee Raises
B) 2 Rounds:
8 Thrusters, with an empty bar
8 Toes-to-Bar
200m Run
Workout
3 Rounds
Every 3 Minutes Alternate A-B-C:
A.
15 Thrusters, 75#/55#
20 Toes-to-Bar
B.
15 Box Jumps, 20”/24”
20 Kettlebell Swings 53#/35#
C.
15 Calorie Bike
200m Run
RX+: 95#/65#
AX: 95#65#. Knee Raises.
RX: As is.
Workout Tip
AX – for masters athletes or novice athletes that want to move and have fun.
RX – most athletes that have training experience and want a little push!
RX+ – competitive athletes that want a little more dose of the good stuff.
Stations: each station should have approx 45 Seconds or more of rest. Scale load and repetitions as needed