Warm-Up

12 Minutes of Movement

10 Calorie Row

200m Run

10 Ring Rows

20 Knee Raises

10 Hang Power Cleans

20 Air Squats

 

Workout

Choose variation A for a workout with weights or B for bodyweight workout.

Variation A:

AMRAP 8: 

10  Strict Handstand Pushups

2 Rope Climbs 

[2 Minute Rest]

  1. AMRAP 8

20 Calorie Row

10 Toes-To-Bar

[2 Minute Rest]

  1. AMRAP 8

400m Run

20 Dumbbell Hang Squat Clean, 35#/25#

Variation B:

AMRAP 8: 

10 Strict Handstand Pushups

200m Run

[2 Minute Rest]

  1. AMRAP 8

200m Run

20 V-Ups 

[2 Minute Rest]

  1. AMRAP 8

30 Air Squats

200m Run

Workout Tip

For Variation A, If needed, scale strict handstand Push-Ups to Kipping or Dumbbell Strict Press. Scale 2 Rope climbs to 10 Strict Pull-Ups if needed.

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