Warm-Up
10 Minute of Movement
100m Row
200m Run
3 Deadlifts, with an empty bar
6 Hang Power Cleans, with an empty bar
9 Strict Press, with an empty bar
18 Air squats
Workout
Choose variation A for a workout with weights or B for bodyweight workout.
Variation A:
30 Minute AMRAP
400m Run
20 Deadlifts, 135#/95#
10 Hang Squat Cleans, 135#/95#
5 Shoulder to overhead, 135#/95#
400m Row
3 Rounds
20 Air Squats
10 Push Ups
5 Pull Ups
Variation B:
Every Minute on the Minute for 30 Rounds
Minute 1: 10 Jumping Squats + 5 Handstand Push Ups
Minute 2: 10 Air Squats + 10 Push Ups
Minute 3: 10 V Ups + 15 Sit Ups
Minute 4: 40 Second Plank
Minute 5: REST
Workout Tip
For variation A, make sure load on the barbell is moderate, and sets are completed in 3 sets or less. Scale load as needed. For Variation B, make sure to have at least 20 seconds of rest each round. Scale as needed.