Warm-Up
3 Rounds:
200m Run
20 Sit-Ups
10 Push-Ups
10 Walking Lunges
Workout
Choose variation A for a workout with weights or B for bodyweight workout.
Variation A:
12 Minute AMRAP:
200m Run
10 Handstand Push-Ups
5 Ring Muscle-Ups
– Rest 3 Minutes
12 Minute AMRAP:
20 Front Rack Lunges, 95#/65#
10 Hang Power Cleans, 115#/75#
5 Burpees
Variation B:
12 Minutes AMRAP:
200m Run
10 V-Ups
10 Tuck-Ups
10 Sit-Ups
– Rest 3 Minutes
12 Minutes AMRAP:
20 Walking Lunges
10 Hand-Release Push-Ups
5 Burpees
Workout Tip
Make sure load and repetitions for both variations are moderate to light. You should be able to complete all movements in 2 sets or less. Scale movements as needed.