Warm-Up

2 Rounds:

400m Run

10 Down Ups 

10 Russian Swings

Workout

Choose variation A for a workout with weights or B for a bodyweight workout.

Variation A:

Capacity: 

400m- 400m – 400m- 400m

Run

20-20-20-20

Kettlebell Swings, 53#/35#

10-10-10-10

High Box Jumps, 30”/24”

40-30-20-10

Calorie  Row

After each round, subtract 10 Calories from the Row, so in the final round you do not have any calories on the rower.

Variation B:

400m- 400m – 400m- 400m

Run

20-20-20-20

Down Ups

20-20-20-20

Tuck Jumps

40-30-20-10

V-Ups

After each round, subtract 10 V-Ups, so in the final round, you do not have any V- Ups.

Workout Tip

For both variations subtract 10 repetitions from the last movement.

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