Warm-Up
2 Rounds:
400m Run
20 Russian Kettlebell Swings
10 Dumbbell Deadlifts
10m Bear Crawl
20 Air Squats
Workout
Choose variation A for a workout with weights or B for bodyweight workout.
Variation A:
Every 10 Minutes x3:
800M Run
Then,
3 Rounds:
4 Ring Muscle-Ups
8 Deadlifts, 225#/155#
12 Wall Balls, 20#/14#
Variation B:
Every 10 Minutes x3:
800m Run
Then,
3 Rounds:
20m Bear Crawl
20m Broad Jump
20 Jumping Squats
Workout Tip
In both Variation A, and Variation B, make sure to have at least 1-2 minutes of rest each round. Scale Muscle-ups to Bar muscle ups or Chest to bar pull up.