Warm-Up
10 Minutes of Movement
200m Row
200m Run
10 Sit-Ups
10 Step Ups
10 Dumbbell Strict Press
Workout
Choose variation A for a workout with weights or B for bodyweight workout.
Variation A:
30 Minute Clock:
10 Deadlifts, 185#/125#
20 Box Jumps, 24”/20”
30 Dumbbell Push Press, 35#/25#
40 Double Unders
10 Calorie Row
After each round, add 10 calories to the Row. For example, next round:
10 Deadlifts, 185#/125#
20 Box Jumps, 24”/20”
30 Dumbbell Push Press, 35#/25#
40 Double Unders
20 Calorie Row
Variation B:
30 Minute Clock:
10 Broad jumps
20 Air Squats
30 Close Grip Push-Ups
40 Sit-Ups
200m Run
After each round, add another 200ms to the Run. For example, next round:
10 Broad Jumps
20 Air Squats
30 Close Grip Push-Ups
40 Sit-Ups
400m Run
Workout Tip
For Variation A, after each round, add 10 calories to the Row. For example, next round:
10 Deadlifts, 185#/125#
20 Box Jumps, 24”/20”
30 Dumbbell Push Press, 35#/25#
40 Double Unders
20 Calorie Row
For Variation B, after each round, add another 200ms to the Run. For example, next round:
10 Broad jumps
20 Air Squats
30 Close Grip Push-Ups
40 Sit-Ups
400m Run