Warm-Up
10 Minutes of Movement
200m Run
10 Walking Lunges
15 Ring Rows
20 Air Squats
Workout
Choose variation A for a workout with weights or B for a bodyweight workout.
Variation A:
For Time:
20-18-16-14-12-10
Chest-To-Bar Pull-ups
Front Rack Lunges, 95#/65#
Then,
800m Run
Then,
20-18-16-14-12-10
Hand Release Push-Ups
Front Rack Lunges, 95#/65#
Then,
800M Run
Variation B:
For Time:
20-18-16-14-12-10
V-Ups
Jumping Lunges
Then,
800m Run
Then,
20-18-16-14-12-10
Hand Release Push-Ups
Jumping Squats
Then,
800M Run
Workout Tip
For Variation A, make sure the weight is light enough for the Lunges to perform in unbroken sets. Scale as needed.