Warm-Up
2 Rounds:
40 Jumping Jacks
40 Double-Unders
20 Air Squats
20 Lunges
10 Down-Ups
10 Burpees
Workout
Choose variation A for a workout with weights or B for a bodyweight workout.
Variation A:
30 Minute Clock:
40 Calorie Row
20 Power Cleans, 135#/95#
20 Shoulder to Overhead, 135#/95#
30 Calorie Row
15 Power Cleans
15 Shoulder to Overhead
20 Calorie Row
10 Power Cleans
10 Shoulder to Overhead
10 Calorie Row
5 Power Cleans
5 Shoulder to Overhead
Max Rounds in the Remainder of the Time.
5 Pull-Up
10 Push-Up
15 Sit-Up
Variation B:
Every Minute On the Minute for 28 Minutes.
Minute 1:
5 Sit-Ups
5 Tuck-Ups
5 V-Ups
Minute 2:
45-Second Plank
Minute 3:
:30 Max Hand Release Push-Ups
Minute 4:
:30 Max Jumping Squats
Workout Tip
For variation A, once you finish the last 5 Shoulder to Overhead, AMRAP only the 5 Pull-Ups, 10 Push-Ups, 15 Sit-Ups.