Warm-Up
A) 3 Rounds:
200m Run
10 No Push-Up Burpee
10 Air Squat
B) 3 Rounds:
10 Calorie Row
10 Dumbbell Power Cleans, 35#/25#
30 Double-Unders
Workout
Choose variation A for a workout with weights or B for bodyweight workout.
Variation A:
400m Run
Then,
4 Rounds:
8 Push Presses
8 Knee Raises
Then,
4 rounds:
8 Dumbbell Snatches
8 Dumbbell Reverse Lunges
Then,
4 Rounds:
8 Push Presses
8 Knee Raises
Then,
400m Run
Variation B:
400m Run
Then,
4 Rounds:
8 Handstand Push-Ups
8 Tuck-Ups
Then,
4 rounds:
16 Down-Ups
16 Walking Lunges
Then,
4 Rounds:
8 Handstand Push-Ups
8 Tuck-Ups
Then,
400m Run
Workout Tip
Complete 4 rounds of each station before moving to the next 4 round workout.