Warm-Up
2 Rounds:
400m Run
10 Dumbbell Snatches
20 Double-Unders
20 Walking Lunges
400m Row
Workout
Choose variation A for a workout with weights or B for bodyweight workout.
Variation A:
0:00-9:59 min:
20-16-12-8
Hang Power Snatch, 75#/55#
100-80-60-40
Double-Unders
10:00-19:59 min:
800m Run
800m Row
20:00-29:59 min:
20-16-12-8
Front Rack Lunges, 75#/55#
Burpees Over the Bar
Variation B:
30 Minute AMRAP:
800m Run
40 Burpees
40 Sit-Ups
800m Run
40 Single-Leg Squats or Lunges
20 Wall Walks
Workout Tip
– For Variation A, make sure to have rest in each 10-minute increment.
– For Variation B, modify to lunges if single-leg squats are too challenging.