Warm-Up
3 Rounds:
10 Calorie Row
10 Empty bar Press
5 Burpees
5 Toes-to-Bar
10 Lunges, forward
10 Lunges, reverse
Strength
1 Push Press
2 Split Jerk
– 3 sets at an RPE 8
Note: 1 set is all 3 movements. Build in the complex prescribed until you reach a difficulty of a 9/10 effort or an RPE 9.
Workout
Choose variation A for a workout with weights or B for a bodyweight workout.
Variation A
14 Minute AMRAP:
7 Toes-to-Bar
14 Hang Dumbbell Snatches, 50#/35#
7 Burpees
14 Calorie Row
Variation B
For Time:
800m Run
40 Wide Push-ups
40 V Ups
800m Run
40 Close Grip Push-Ups
40 Sit-Ups
400m Run
20 Wide Push-Ups
20 V Ups
400m Run
20 Close Grip Push-Ups
20 Sit-Ups
Workout Tip
For Variation A, complete 7 hang dumbbell snatches with your right and 7 with your left. If needed scale toes to bar to V Ups.