Warm-Up
10 Minutes of Movement
100m Row
200m Run
3 Deadlifts – With an Empty Bar
6 Hang Power Cleans – With an Empty Bar
9 Strict Press – With an Empty Bar
18 Air Squats
Workout
Choose variation A for a workout with weights or B for bodyweight workout.
Variation A:
30 Minute AMRAP:
400m Run
20 Deadlifts, 135#/95#
10 Hang Squat Cleans, 135#/95#
5 Shoulder to Overhead, 135#/95#
400m Row
3 Rounds:
20 Air Squats
10 Push-Ups
5 Pull-Ups
Variation B:
Every Minute on the Minute for 30 Rounds:
Minute 1: 10 Jumping Squats + 5 Handstand Push-Ups
Minute 2: 10 Air Squats + 10 Push-Ups
Minute 3: 10 V Ups + 15 Sit-Ups
Minute 4: 40 Second Plank
Minute 5: REST
Workout Tip
For variation A, make sure load on the barbell is moderate, and sets are completed in 3 sets or less. Scale load as needed. For Variation B, make sure to have at least 20 seconds of rest each round. Scale as needed.