Warm-Up
3 Rounds:
200m Run
20 Double-Unders
10 Overhead Squats with a PVC Pipe
10 Muscle Snatches with a Barbell
Workout
Choose variation A for a workout with weights or B for bodyweight workout.
Variation A:
40-20-10
Dumbbell Power Cleans, 50#/35#
Dumbbell Front Squats, 50#/35#
4-2-1
Ring Muscle-Up
+
40-20-10
Dumbbell Deadlifts, 50#/35#
Dumbbell Front Lunges, 50#/35#
4-2-1
Ring Muscle-Up
Variation B:
20-18-16-14-12-10
Jumping Squats
V-Ups
+
10-9-8-7-6-5
Handstand Push-Up
Workout Tip
For Variation A, Make sure sets can be completed in 4 sets or less. Scale load as needed.