Warm-Up
12 Minutes of Movement
10 Calorie Row
200m Run
10 Ring Rows
20 Knee Raises
10 Hang Power Cleans
20 Air Squats
Workout
Choose variation A for a workout with weights or B for bodyweight workout.
Variation A:
AMRAP 8:
10 Strict Handstand Pushups,
2 Rope Climbs,
2 Minute Rest
AMRAP 8
20 Calorie Row
10 Toes to Bar
2 Minute Rest
AMRAP 8
400m Run
20 Dumbbell Hang Squat Clean, 35#/25#
Variation B:
AMRAP 8:
10 Strict Handstand Pushups
200m Run
2 Minute Rest
AMRAP 8
200m Run
20 V Ups
2 Minute Rest
AMRAP 8
30 Air Squats
200m Run
Workout Tip
For Variation A, If needed, scale Strict Handstand push ups to Kipping or Dumbbell Strict Press. Scale 2 Rope Climbs to 10 Strict Pull-Ups if needed.