Warm-Up
2 Rounds:
200m Run
20 Russian Swings
20 Singles
20 Air Squats
20 Double Unders
Workout
Variation A:
0:00-5:00
800M Row
5:00-10:00
800M Run
10:00-15:00
40 Wall Balls, 20#/14#
40 KB Swings, 53#/35#
15:00-20:00
30 Box Jumps
30 Pull-Ups
20:00-25:00
40 Wall Balls, 20#/14#
40 KB Swings, 53#/35#
30:00-35:00
800M Run
35:00-40:00
800M Row
Variation B:
0:00-5:00
800m Run
5:00-10:00
40 Jumping Lunges
40 Down Ups
10:00-15:00
80 Mountain Climbers
40 Close Grip Push-Ups
80 Mountain Climbers
15:00-20:00
40 Jumping Lunges
40 Down Ups
20:00-25:00
800m Run
Workout Tip
For both variations make sure to have at least :30 seconds of rest in each 5-minute interval. Scale load or repetitions as needed.