Warm-Up
2 Rounds:
200m Row
200m Run
Workout
Choose variation A for a workout with weights or B for a bodyweight workout.
Variation A:
For Time:
800M Row
400M Run
Then,
4 Rounds:
5 Hang Power Clean and Jerks, 135#95#
10 Box Jumps, 24”/20”
20 Wall Balls, 20#/14#
Then,
800M Row
400M Run
Variation B:
1 Mile Run
Then,
4 Rounds:
5 Handstand Push-Ups
10 Single-Leg Squats
20 V-Ups
40 Mountain Climbers
Then,
1 Mile Run
Workout Tip
Make sure movements are completed in unbroken sets in both variations.