Warm-Up
400m Run
16 Hand Release Push-Ups
16 Russian Swings
16 Ring Rows
8 Hand Release Push-Ups
8 Kettlebell Swings
8 Strict Pull-Ups
400m Run
Strength
Superset A and B then rest 3 minutes:
A.
Bench Press
10@ RPE7 x3
B.
Barbell Bent Over Row
10@ RPE7 x3
Note: set up 2 bars. You should build to a weight that is challenging for both movements for an RPE of 7 out of 10.
You will perform 10 Bench Presses followed by 10 Bent Over Rows. After both movements are complete, rest for 3 minutes.
Workout
Choose variation A for a workout with weights or B for a bodyweight workout.
Variation A
12 Minute AMRAP:
12 Kettlebell Swings, 70#/53#
40 Double-Unders
12 Toes to Bar
400m Run
Variation B
12 Minute AMRAP:
12 Burpees
40 Double-Unders
12 V-Ups
400m Run
Workout Tip
For Variation A, kettlebells should be slightly heavier than your usual load. Sets should be completed in 2 sets or less. Scale toes to bar to V Ups if needed.