Warm-Up
2 Rounds:
30 Jumping Jacks
15 Air Squats
30 Walking Lunges
15 Push-Ups
30 Jumping Jacks
15 Sit-Ups
Workout
Choose variation A for a workout with weights or B for a bodyweight workout.
Variation A
Every 3 Minutes for 8 Rounds. Alternate Station between Station A and Station B.
Station A:
6 Burpees
12 Thrusters, 95#/65#
18 Toes to Bar
Station B:
6 Burpees
12 Sit-Ups
18 Calorie Row
Variation B
Every 3 Minutes for 8 Rounds. Alternate Station between Station A and Station B.
Station A:
6 Burpees
12 Jumping Lunges
24 Air Squats
Station B:
6 Burpees
12 Handstand Push-Ups
24 Hand Release Push-Ups
Workout Tip
For variations A and B, make sure in each station you have at least 30 seconds of rest. Scale repetitions as needed.