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.

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