Warm-Up
4 Round:
8 Calorie Row
8 Russian Swings
8 Step Ups
8 DB Strict Press
Workout
Choose variation A for a workout with weights or B for bodyweight workout.
Variation A:
0:00-5:00
50 Calorie Row
5:00-10:00
3 Rounds:
200m Run
12 Kettlebell Swings, 53#/35#
10:00-15:00
50 Calorie Row
15:00-20:00
3 Rounds:
200m Run
12 Box Jumps, 20”/20”
20:00-25:00
50 Calorie Row
Variation B:
0:00-5:00
800m Run
5:00-10:00
AMRAP:
2 Handstand Push-Ups
2 Burpees
20 High Knees
20 Butt Kickers
10:00-15:00
800m Run
15:00-20:00
AMRAP:
4 Push-Ups
4 Burpees
40 High Knees
40 Butt Kickers
20:00-25:00
800m Run
Workout Tip
For both variations make sure to have at least 15-20 seconds of rest in each station. Scale load as needed.