Warm-Up
3 Rounds:
10 Calorie Row
200m Run
10 Ring Rows
20 Air Squats
10 Hand Release Push-Ups
Workout
Choose variation A for a workout with weights or B for bodyweight workout.
Variation A:
AMRAP 8:
10 Bench Press, 135#/95#
2 Rope Climbs, 15′ Ascent, Challenging Variation
[2 Minute Rest]
AMRAP 8 :
20 Calorie Row
10 Burpees Over the Rower
[2 Minute Rest]
AMRAP 8:
400m Run
10 Dumbbell Hang Squat Cleans, 50#/35#
Variation B:
AMRAP 8:
10 Handstand Push-Ups
20 Jumping Squats
[2 Minute Rest]
AMRAP 8 :
1-Minute Plank
10 Sit-Ups
10 V-Ups
10 Tuck Ups
[2 Minute Rest]
AMRAP 8:
400m Run
20 Jumping Lunges
Workout Tip
For Variation A, Scale Rope Climbs to 6 Strict Pull-Ups or 12 Kipping Pull-Ups. Make sure dumbbell load is something you can complete in 3 sets or less. Scale as needed.