Warm-Up
10 Minutes of Movement
10 Calorie Row
20 Air Squats
10 Strict Press – With an Empty Bar
20 Sit-Ups
Workout
Choose variation A for a workout with weights or B for bodyweight workout.
Variation A:
For Time:
50-40-30-20-10
Calorie Row
25-20-15-10-5
Thrusters, 75#/25#
5 Minute Rest
40-20-10
Calorie Row
20-10-5
Squat Snatches, 75#/25#
Variation B:
Every Minute on the Minute for 20 Rounds:
Minute 1: 20 V Ups
Minute 2; 40 Second Plank
Minute 3: 20 Sit-Ups
Minute 4: 40 Second Plank
Minute 5: REST
Workout Tip
For Variation A, make sure the load on the barbell is light, and sets are completed in 3 sets or less. Scale load as needed. For Variation B, make sure to have at least 20 seconds of rest each round. Scale as needed.