Warm-Up
3 Rounds:
200m Run
10 Overhead Squats with a PVC Pipe
10 Knee Raises
5 Burpees
Workout
Choose variation A for a workout with weights or B for bodyweight workout.
Variation A:
For Time:
200m Run
30-20-10
Overhead Squats, 75#/55#
15-10-5
Toes to Bar
200m Run
30-20-10
Power Snatch, 75#/55#
15-10-5
Burpees Over Bar
200m Run
Variation B:
For Time:
400m Run
100 High Knees
100 Butt Kickers
100 Mountain Climbers
400m Run
50 Lunges
50 Air Squats
50 Jumping Lunges
50 Jumping Squats
400m Run
Workout Tips
For Variation A, make sure barbell movements can be completed in 3 sets or less. Scale as needed.