Warm-Up
A) 1 Round:
800m Run
400m Row
400m Run
200m Row
B) 2 Rounds:
5 Pull-Ups
10 Push-Ups
15 Air Squats
1 Minute Plank
Workout
Buy-in:
400m Run
40 Ball Slams, 35#/25#
200m Run
20 Broad Jumps
Then,
4 Rounds:
15 Calorie Row
15 Bar Dips
15 Burpees
15 Knees-to-Elbows
Buy-Out:
400m Run
40 Ball Slams,35#/25#
200m Run
20 Broad Jumps
Workout Tip
Buy-In/Buy-Out: this station starts with a 400M run that should not take you more than 2 minutes to complete, and the 200M run should not take you more than 1 minute to complete. Scale as needed. Broad jumps are by repetitions not by distance, do your best to jump and land in a half squat position for each repetition.
4 Rounds: each station should not take more than 75 seconds to complete. Scale as needed.