Warm-Up
2 Rounds:
200m Run
20 Russian Swings
20 Singles
20 Air Squats
20 Double Unders
Workout
Variation A:
For Time:
30 Kettlebell Swings, 53#/35#
60 Air Squats
90 Double Unders
20 Kettlebell Swings, 53#/35#
40 Air Squats
60 Double Unders
10 Kettlebell Swings, 53#/35#
20 Air Squats
40 Double Unders
Then,
1000m Row
Variation B:
For Time:
30 Push-Ups
60 Air Squats
90 Double Unders
20 Push-Ups
40 Air Squats
60 Double Unders
10 Push-Ups
20 Air Squats
40 Double Unders
Then,
800m Run
Workout Tip
For Variation A, make sure that Kettlebells are completed in 2 sets or less each round. Scale load as needed.