A) 2 Rounds:

15m High Knees
15m Butt Kicker
15 Ring Rows
15 Hand-Release Push-Ups

B) 2 Rounds:

1-minute Bike
1-minute Step-Ups
– 1-minute rest


30 Minute AMRAP:

800m Run
40 Pull-Ups
40 Weighted Step-Ups 20″/20″, with 35#/26# Kettlebells
600m Run
30 Calorie Bike
30 Burpees
400m Run
20 Power Snatches 75#/55#
20 Overhead Squats 75#/55#
200m Run
10 Toes-to-Bar
10 Knee Raises

Workout Tip

AX – for masters athletes or novice athletes that want to move and have fun.
RX – most athletes that have training experience and want a little push!
RX+ – competitive athletes that want a little more dose of the good stuff.

Each station should be completed in 4 sets or less. Scale loads and repetitions as needed. For the box step-ups, use 2 kettlebells held outside of the legs. Each leg counts as one repetition.

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