Warm-Up
8 Minutes of Movement
200m Run
10 Calorie Bike
10 Calorie Row
Workout
Choose variation A for a workout with weights or B for a bodyweight workout.
Variation A:
5k Row for time
– Rest 5 Minutes
Pick One Variation for a test.
5 Minute max repetitions::
Bar Muscle-Up
Chest to Bar Pull-Up
Strict Pull-Ups
Kipping Pull-ups
Variation B:
1 Mile Run for Time
– Rest 5 Minutes
Pick One Variation for a test.
5 Minute max repetitions:
- Burpees
- Strict Pull-ups (If have access)
- Plank hold
Workout Tip
For Variation A and B, choose 1 of the options for a submaximal set. Record your number to compare later this month.