Warm-Up
3 Rounds:
200m Run
10 Russian Kettlebell Swings
10 Sit-Ups
10 Ring Rows
5 Burpees
5 Strict Pull-Ups
Workout
Choose variation A for a workout with weights or B for a bodyweight workout.
Variation A
2 Rounds of:
10 Minute AMRAP
5 Deadlifts, 225#/155#
10 Burpees over the bar
200m Run
– 3 Minute Rest
10 Minute AMRAP
5 Strict Pull-Ups
10 Dumbbell Bench Press
20 Sit-Ups
– 3 Minute Rest
Variation B
2 Rounds of:
10 Minute AMRAP
5 Burpees
10 Push-Ups
200m Run
– 3 Minute Rest
10 Minute AMRAP
5 V Ups
10 Sit-Ups
200m Run
– 3 Minute Rest
Workout Tip
For Variation A and B, you will complete 2 full rounds of both movements.