Warm-Up

2 Rounds:

200m Row

20 russian Swings

20 Air Squats

20 Ring Rows

10 Wall Balls

10 Burpees

1 Rope Climb

 

Workout

Choose variation A for a workout with weights or B for bodyweight workout.

Variation A:

For Time: 

21-15-9

Kettlebell Swing, 53#/35#

Calorie Bike

Then,

400m Run 

30 Wall Balls, 20#/14#

20 Dumbbell Snatch, 50#/35#

10 Burpees 

5 Rope Climbs

10 Burpees

20 Dumbbell Snatch, 50#/35#

30 Wall Balls, 20#/14#

400m Run 

Then,

21-15-9

Kettlebell Swing, 53#/35#

Calorie Bike

 

Variation B:

For Time: 

21-15-9

Wide Push-Ups

Air Squats

Then,

400m Run 

40 Reverse Lunges

20 Handstand Push-Ups

10 Burpee Broad Jumps

50 V-Ups 

10 Burpee Broad Jumps

20 Handstand Push-Ups

40 Reverse Lunges

400m Run 

Then,

21-15-9

Wide Push-Ups

Air Squats

Workout Tip

For Variation A, make sure kettlebells are completed in 2 sets or less, scale load as needed. For the Rope Climb, scale to 15 Strict Pull-Ups if needed.

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