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Warm-Up

A) 2 Rounds:

100m Run
150m Row
20 Knee Raises

B) Every Minute x3:

12 Sit-Ups
6 Kettlebell Swing
3 Push-Ups

Workout

“Fantastic Four”

4 Rounds:

15 Toes-to-Bar
12 Deadlift 135#/95#
9 Dumbbell Thrusters, 50#/35#

Then,
4 Rounds:

400m Run
20 Air Squats
10 Bar Dips

Then,
4 Rounds:

40 Double-Unders
20 Sit-Ups
10 Burpees

Workout Tip

You will have to complete the first series of 4 round movements, before continuing to the next 4 round station.

Toes-to-Bar: scale repetitions or movements to complete all 15 in 1 minute or less.

Deadlift: you should choose light weights that you can complete all 12 repetitions in 2 sets or less.

Dumbbell Thrusters: you should choose light weights that you can complete all 9 repetitions in 2 sets or less.

Bar Dips: scale to strict push-ups if this station needs modification.

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