Warm-Up
6 Minutes:
20 Russian Swings
20 Ring Rows
20 Knee Raises
200m Row
Workout
Choose variation A for a workout with weights or B for bodyweight workout.
Variation A:
30 Minutes AMRAP:
10 Dips
10 Pull-Ups
10 Box Jumps, 24”/20”
10 Sit-Ups
Variation B:
30 Minutes AMRAP:
10 Close Grip Push-Ups
10 Pull-Ups or 10 Tuck Jumps
10 Sit-Ups
Workout Tip
After each complete round, add 10 more repetitions to each movement.