Warm-up:
200 m Run/Row
20 Squats
Down Dog to Runner's Lunge & Twist
1:00 Plank
Main Workout in 2 Parts
Part One:
Option 1 > 3 Months
For time:
200 KB Swings 25/35 & 8-10 Burpees
Begin with 8-10 Burpees then complete the remainder of that minute with KB swings. Interrupt your KB swings at the top of every minute and complete 8-10 Burpees, then resume KB swings. Continue completing burpees on the top of every minute and performing KB swings until you have accumulated 200 total KB swings.
Option 2 < 3 Months
For time:
150 KB Swings 15/25 & 6-8 Burpees
Begin with 6-8 Burpees then complete the remainder of that minute with KB swings. Interrupt your KB swings at the top of every minute and complete 6-8 Burpees, then resume KB swings. Continue completing burpees on the top of every minute and performing KB swings until you have accumulated 150 total KB swings.
Option 3 < 1 Month
For time:
75 KB Swings 10/15 & 2-3 Burpees
Begin with 2-3 Burpees then complete the remainder of that minute with KB swings. Interrupt your KB swings at the top of every minute and complete 2-3 Burpees, then resume KB swings. Continue completing burpees on the top of every minute and performing KB swings until you have accumulated 75 total KB swings.
Part Two:
Option 1 > 3 Months
AMRAP in 10 Minutes
200 M Row
20 Walking Lunge Steps (R+L=2)
Option 2 < 3 Months
AMRAP in 8 Minutes
200 M Row
20 Walking Lunge Steps (R+L=2)
Option 3 < 1 Month
AMRAP in 5 Minutes
100 M Row
10 Walking Lunge Steps (R+L=2)
Cool Down:
Post number time for part one and number of rounds for part two to comments
