Warm-Up
3 Rounds:
200m Run
200m Row
10 Russian Swings
10 Step-Ups (On A Box)
Workout
Variation A:
For Time:
Buy-in:
100m Run
500m Row
Then,
5 Rounds:
15 Kettlebell Swings, 53#/35#
12 GHD Sit Ups
9 Box Jumps, 24”/20”
6 Bar Dips
Then,
Buy-Out:
100m Run
500m Row
Variation B:
For Time:
Buy-In:
100m Run
50 Air Squats
Then,
5 Rounds:
15 Sit-Ups
12 Burpees
9 Close Grip Push-Ups
6 Broad Jumps
Then,
Buy-Out:
100m Run
50 Air Squats
Workout Tip
For Variation A, make sure the kettlebell load is light enough that all repetitions can be completed in 1 unbroken set.