Warm-Up
2 Rounds:
250m Row
10 Push-Ups
10 Ring Rows
10 Air Squats
5 Empty Bar Presses
5 Empty Bar Back Squats
Workout
Choose variation A for a workout with weights or B for bodyweight workout.
Variation A:
For Time:
500m Row
25 Pull-Ups
500m Row
25 Hand Release Push-Ups
Then,
100 Wall Balls, 20#/14#
50 Back Squats, 95#/65#
25 Push Presses, 95#/65#
Then,
500m Row
25 Pull-Ups
500m Row
25 Hand Release Push-Up
Variation B:
For Time:
400m Run
25 Wide Push-Ups
400m Run
25 Close Grip Push-Ups
Then,
200 Mountain Climbers
100 Walking Lunge
100 Mountain Climbers
50 Walking Lunge
Then,
400m Run
25 Air Squats
400m Run
25 Jumping Squats
Workout Tip
For Variation A, make sure sets are completed in big chunks. For the wall balls you should complete 100 repetitions in 8 sets or less. Barbell sets should be completed in 5 sets or less. Push Presses should be completed in 5 sets or less.