Warm-Up
3 Rounds:
40 Jumping Jacks
40 Mountain Climbers
8 Knee Raises – on the bar
8 Walking Lunges
4 Power Snatches – with an empty bar
4 Overhead Squats – with an empty bar
Workout
Choose variation A for a workout with weights or B for bodyweight workout.
Variation A:
8 Minute AMRAP:
16 Wall Balls, 20#/14#
8 Calories on the – on the Bike
[2 Minute Rest]
8 Minute AMRAP:
16 Power Snatches, 75#/55#
8 Burpees – over the Bar
[2 Minute Rest]
8 Minute AMRAP:
16 Hand Release Push-Ups
8 Toes-to-Bar
Variation B:
8 Minute AMRAP:
16 Single Leg Squats
8 Burpees
[2 Minute Rest]
8 Minute AMRAP:
16 Jumping Squats
8 Burpees – over the Bar
[2 Minute Rest]
8 Minute AMRAP:
16 Side-to-Side Mountain Climbers
8 Sit-Ups
Workout Tip
For Variation A, make sure all sets of Wall Balls and Power Snatches are complete in 2 sets or less. Scale load as needed.