Warm-Up
A) 3 Rounds:
5 Burpees
10 Ring Rows
15 Push Press, with an empty bar
20 Sit-Ups
B) 3 Rounds:
1 min Calorie Bike at a 7/10 effort.
10 Front Squats, with an empty bar
100m Run
Workout
3 Rounds:
Every 3 Minutes Alternate A-B-C for 3 Complete rounds.
A.
15 Power Snatches
15 Front Squats, 75#/55#
B.
15 Burpee Box Jumps, 20”/24”
15 American Kettlebell Swings
C.
15 Calorie Bike
15 Calorie Row
AX: 45#/35#.44#/26#
RX: 75#/55#. 53#/35#
RX+:95#/65#
Workout Tip
AX – For masters athletes or novice athletes that want to move and have fun.
RX – Most athletes that have training experience and want a little push!
RX+: Competitive athletes that want a little more dose of the good stuff.
In each 3 minute station, you should have some rest (30 seconds). Scale repetitions or movements in order to have a minimum of 20 seconds of rest in between stations.