Warm-Up
3 rounds:
45 Single-Unders
30 Mountain Climbers
15 Air Squats
15 Russian Swings
Workout
Choose variation A for a workout with weights or B for bodyweight workout.
Variation A:
Buy-in:
30-20-10
Kettlebell Swings, 53#/35#
150-100-50
Mountain Climbers
Then,
6 Rounds
3 Power Snatches, 95#/65#
6 Overhead Squats, 95#/65#
12 Burpees Over the Bar
24 Double-Unders
Then,
Buy-Out:
30-20-10
Kettlebell Swings, 53#/35#
150-100-50
Mountain Climbers
Variation B:
Buy-in:
30-20-10
Down Ups
150-100-50
Mountain Climbers
Then,
8 Rounds:
4 Wall Climbs
8 One-legged Squats
16 Sit-Ups
Then,
Buy-Out:
30-20-10
Down-Ups
150-100-50
Mountain Climbers
Workout Tip
The buy-in must be completed before moving on to the multiple round sections. Make sure movements and load are appropriate where each section can be completed in 2 sets or less.