Warm-Up
A) 2 Rounds:
200m Row
200m Run
20 Chest Taps
20 Sit-Ups
B) 2 rounds:
1 Minute Row or Bike
30 Double-Unders
10 Dumbbell Presses
Workout
Choose variation A for a workout with weights or B for bodyweight workout.
Variation A:
10 rounds of:
1 Minute max Calories on the rower or Bike
– 1 Minute rest
Then,
Every 3 Minutes x 5 rounds:
10m Handstand Walk
10 Toes-to-Bar
20 Double-Unders
Variation B:
10 rounds of:
1 Minute max Distance running
– 1 Minute rest
Then,
Every 3 Minutes x 5 rounds:
10m Handstand Walk
20 Tuck-Ups
20 Double-Unders
Workout Tip
– If Handstand walking is challenging, scale distance to 5M or scale to 5 Wall Walks.
– Make sure to finish all 10 rounds of the running or Rowing before moving on to the 3 Minute station section.
– Make sure in the 3-minute station section you have at least 30 seconds of rest each round. Scale movements as needed.