Warm-Up
2 Rounds:
200m Row
20 Russian Swings
20 Air Squats
20 Ring Rows
10 Wall Balls
10 Burpees
1 Rope Climb
Workout
Choose variation A for a workout with weights or B for bodyweight workout.
Variation A:
For Time:
21-15-9
Kettlebell Swing, 53#/35#
Calorie Bike
Then,
400m Run
30 Wall Balls, 20#/14#
20 Dumbbell Snatch, 50#/35#
10 Burpees
5 Rope Climbs
10 Burpees
20 Dumbbell Snatch, 50#/35#
30 Wall Balls, 20#/14#
400m Run
Then,
21-15-9
Kettlebell Swing, 53#/35#
Calorie Bike
Variation B:
For Time:
21-15-9
Wide Push-Ups
Air Squats
Then,
400m Run
40 Reverse Lunges
20 Handstand Push-Ups
10 Burpee Broad Jumps
50 V-Ups
10 Burpee Broad Jumps
20 Handstand Push-Ups
40 Reverse Lunges
400m Run
Then,
21-15-9
Wide Push-Ups
Air Squats
Workout Tip
For Variation A, make sure kettlebells are completed in 2 sets or less, scale load as needed. For the Rope Climb, scale to 15 Strict Pull-Ups if needed.