Warm-Up
10 Minutes of movement:
200m Run
200m Row
10 Kettlebell Swings
10 Wall Balls
10 Sit-Ups
Workout
Choose variation A for a workout with weights or B for a bodyweight workout.
Variation A
Every 4 Minutes for 6 Rounds. Alternate from Station A to Station B to Station C
Station A:
30 Wall Balls, 20#/14#
30 Calorie Row
Station B:
400m Run
40 Air Squats
Station C:
50 Kettlebell Swings, 53#/35#
50 Sit-Ups
Variation B
Every 4 Minutes for 6 Rounds. Alternate from Station A to Station B to Station C
Station A:
400m Run
20 Burpees
Station B:
400m Run
40 Air Squats
Station C:
400m Run
80 Mountain Climbers
Workout Tip
For Variation A and B, make sure you have at least 30 seconds of rest in each station. Scale repetitions as needed.