WARM UP
200m Run + 6 Push Ups + 8 Ring Rows + 10 Kettlebell Swings – 3x
Then,
Stretch
Then,
2×5-10 of each movement
ADVANCED
WORKOUT
AMRAP (with a partner) in 30 minutes:
50 Burpees
400m Run
50 Kettlebell Swings 70/53
400m Run
50 Pull-Ups
400m Run
50 Push-Ups
400m Run
50 Wall Balls 20/14
400m Run
*Split up reps however you see fit; run together*
INTERMEDIATE
WORKOUT
AMRAP (with a partner) in 30 minutes:
50 Burpees
400m Run
50 Kettlebell Swings 44/26
400m Run
50 Banded Pull-Ups
400m Run
50 Abmat Push-Ups
400m Run
50 Wall Balls 14/10
400m Run
*Split up reps however you see fit; run together*
BEGINNER
WORKOUT
AMRAP (with a partner) in 30 minutes:
50 Up Downs
300m Run
50 Kettlebell Swings 26/18
300m Run
50 RIng Rows
300m Run
50 Knee Push-Ups
300m Run
50 Wall Ball Extensions 14/10
300m Run
*Split up reps however you see fit; run together*