Warm-Up
A) 2 Rounds:
200m Run
20 Russian Swings
20 Air Squats
10 Step-Ups, on a box
10 Wall Balls
5 Strict Pull-Ups
5 Kipping Pull-Ups
Workout
Variation A
Choose variation A for a workout with weights or B for a bodyweight workout.
0:00-5:00
800M Run
5:00-10:00
40 Wall Balls, 20#/14#
40 Kettlebell Swings, 53#/35#
10:00-15:00
20 Burpee Box Jumps, 24”20”
20 Chest to Bar Pull-Ups
15:00-20:00
40 Wall Balls, 20#/14#
40 Kettlebell Swings, 53#/35#
20:00-25:00
800M Run
Variation B
0:00-5:00
800m Run
5:00-10:00
40 Jumping Lunges
40 Down Ups
10:00-15:00
80 Mountain Climbers
40 Close Grip Push-Ups
80 Mountain Climbers
15:00-20:00
40 Jumping Lunges
40 Down Ups
20:00-25:00
800m Run
Workout Tip
For both variations make sure to have at least a minute of rest in each station. Scale distance or repetitions as needed. For the chest-to-bar pull-ups in variation A, scale to kipping pull-ups.