Warm-Up
10 Minutes of Movement
10 Calorie Row
10 Hand Release Push-Ups
20 Air Squats
20 Ring Rows
Workout
Choose variation A for a workout with weights or B for a bodyweight workout.
Variation A:
For Time:
30-25-20-15-10
Cal Row
Push Press, 95#/65#
Back Squat, 95#/65#
5-4-3-2-1
Rope Climb
Variation B:
5 Rounds: For Time
400M Run
20 Handstand Push-Ups
40 Walking Lunges
20 V-Ups
Workout Tip
For Variation A, make sure to choose a load that is light and you are able to perform each set in 3 sets or less. Scale as needed. If no rope is available, scale to Pull-Ups with each Rope Climb converting to 3 Pull-Ups.