Dynamic warm-up | 9:00
3 sets
7/9-calorie row
5 up-downs
10 alternating Spiderman lunges
5 inchworms
10 hollow rocks
– RX –
For time:
65/80-cal row
70 sit-ups
60 KB swings (35/53 lb)
50 KB goblet-hold lunges
40 burpees
20/30-cal row
– INTERMEDIATE –
For time:
50/65-cal row
60 sit-ups
50 KB swings (35/53 lb)
40 KB goblet-hold lunges
30 burpees
15/20-cal row
– BEGINNER –
For time:
30/40-cal row
40 foot-anchored sit-ups
30 KB swings (12/18 lb)
20 KB goblet- hold lunges
10 burpees
10/12-cal row
– MASTERS 55+ –
For time:
50/65-cal row
60 sit-ups
50 KB swings (35/53 lb)
40 KB goblet hold lunges
30 burpees
15/20-cal row
1 set:
1:00 frog stretch
1:00 seated straddle stretch
1:00 seated butterfly stretch
– AT-HOME –
For time:
800-m run
70 sit-ups
60 DB swings (35/50 lb)
50 DB goblet hold lunges
40 burpees
400-m run
– Use a single dumbbell.
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