Warm-Up
A) 4 Rounds:
8 Calorie Bike
4 Burpees
4 Front Squats
100m Run
Then,
2 Rounds:
5 Dumbbell Deadlifts
5 Dumbbell Bent-Over Row
5 Dumbbell Push Press
Workout
Choose variation A for a workout with weights or B for bodyweight workout.
Variation A:
For Time:
400m Run
Then,
30-20-10:
Calories On Bike
Pull-Ups
400m Run
Then,
30-20-10:
Dumbbell Deadlift, 50#/35#
Dumbbell Front Squats, 50#/35#
400m Run
Variation B:
For Time:
400m Run
Then,
30-20-10:
Single-Leg Squats
Pull-Ups
400m Run
Then,
30-20-10:
Burpees
Jumping Lunges
400m Run
Workout Tip
Make sure to complete each couplet before moving on to the next station.