Warm-Up
A) 2 Rounds:
50 Jump Ropes
25 Mountain Climbers
Then,
3 Rounds:
12 Air Squats
9 Push-Ups
12 Sit-Ups
Workout
Choose variation A for a workout with weights (kettlebell or dumbbell) or B for bodyweight workout.
Variation A:
3 set of max Weighted Squats
– 3 Minute Rest in between sets
3 Sets of Max Weighted Strict Press
– 3 Minute Rest in between sets
3 Sets of Max weighted Sit-Ups
– 3 Minute Rest in between sets
Variation B:
3 set of max 1CT Pause Squats
3 Minute Rest in between sets
3 Sets of Max Close Grip Push-Ups
3 Minute Rest in between sets
3 Sets of Max Challenging version of Sit-Ups ( V-Ups, Tuck-Ups, Reverse Sit-Ups)
3 Minute Rest in between sets
Workout Tip
The goal is to get close to maximum failure for each set and to rest 3 minutes in between each station. For the bodyweight version, use pauses and difficult variations to make the movements challenging.