Warm-Up
10 Minutes of Movement
20 Singles
10 Double Unders
10 Sit-Ups
10 Calorie Row
10 Dumbbell Strict Press
Workout
Choose variation A for a workout with weights or B for bodyweight workout.
Variation A:
For Time:
100-80-60-40-20
Double Unders
50-40-30-20-10
Calorie Row
25-20-15-10-5
Dumbbell Thrusters, 35#/25#
2-Minute Rest
Then,
5 Rounds:
20 Sit-Ups
1-Minute Plank
1-Minute Rest
Variation B:
For Time:
100-80-60-40-20
High Knees
100-80-60-40-20
Butt Kickers
50-40-30-20-10
Walking Lunges
25-20-15-10-5
Burpees
2-Minute Rest
Then,
5 Rounds:
20 Sit-Ups
1-Minute Plank
1-Minute Rest
Workout Tip
For both variations, after you finish the first workout, rest 2 minutes then complete the finisher 5 round workout.