Warm-Up

3 Rounds:

10 Calorie Row

200m Run

10 Ring Rows

20 Air Squats

10 Hand Release Push-Ups

Workout

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

Variation A:

AMRAP 8:

10 Bench Press, 135#/95#

 2 Rope Climbs, 15′ Ascent, Challenging Variation 

[2 Minute Rest]

 AMRAP 8 :

20 Calorie Row

10 Burpees Over the Rower

[2 Minute Rest]

AMRAP 8:

400m Run

10 Dumbbell Hang Squat Cleans, 50#/35#

Variation B:

AMRAP 8: 

10 Handstand Push-Ups

20 Jumping Squats

[2 Minute Rest]

AMRAP 8 :

1-Minute Plank

10 Sit-Ups

10 V-Ups

10 Tuck Ups

[2 Minute Rest]

AMRAP 8:

400m Run

20 Jumping Lunges

Workout Tip

For Variation A, Scale Rope Climbs to 6 Strict Pull-Ups or 12 Kipping Pull-Ups. Make sure dumbbell load is something you can complete in 3 sets or less. Scale as needed. 

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