Warm-Up

21-15-9:

Russian Kettlebell Swings
Knee Raises
Sit-Ups

9-6-3:

Push-Ups

18-12-6:

Calorie Row

Workout

4 Rounds:

400m Run
4 Ring Muscle-Ups
8 Hang Power Cleans

CX:135#/95#.
RX: 95#/65#

Then,
3 Rounds:

14 Kettlebell Swings 53#/35# (CX- 70#/53#)
14 Handstand Push-Ups
14 Calorie Row

Then,
2 Rounds:

50 Sit-Ups
50 Weighted Jump Ropes

Then,
1 Round:

200m Farmers Walk

Workout Tip

Each 3-Minute section should have a built-in rest. Scale the row to 10 calories and or burpees to 10 calories if needed.

Leave a comment

Your email address will not be published. Required fields are marked *