Warm-Up
3 Rounds:
200m Run
15 Sit-Ups
10 Thrusters, with an empty bar
5 Toes-to-Bar
Workout
Choose variation A for a workout with weights or B for a bodyweight workout.
Variation A
4 Rounds For Time:
2 Thrusters, 135#/95#
4 Toes-to-Bar
8 Burpees Over The Bar
Then,
400m Run
Then,
2 Rounds:
2 Thrusters, 135#/95#
4 Toes-to-Bar
8 Burpees Over The Bar
Then,
400m Run
Then,
1 Round:
2 Thrusters, 135#/95#
4 Toes-to-Bar
8 Burpees Over The Bar
Variation B
4 Rounds, 4 minutes each round:
400m Run
1 Minute Plank Hold
Max Single-Leg Squats
– 1 Minute Rest
4 Rounds, 4 minutes each round:
400m Run
1 Minute Plank hold
Max Walking Lunges
– 1 Minute Rest
Workout Tip
For variation B, Make sure to complete 4 rounds of single-leg squats then 4 rounds of walking lunges