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.