Workout:
Low Intensity: 10 mins
Concept 2 Row (Warmup) - Minimum 2000m
Medium Intensity: Repeat below for 10 mins
Farmer's Walk (2 x 32kg KBs)
Push Up Variations (Narrow, Wide, Knuckle, Finger Tip, Hindu, etc)
Crocodile Walk (20m)
Bear Crawl (50m)
Crab Walks (50m)
32kg KB Chest Carry
High Intensity: (Repeat Circuit below for 15 mins)
8 Pull-ups
20 x 16 KB Snatches
20 x 32kg Weighted KB Step Ups
20 Dead hang knee raises
20 Squats
20 Burpees
Note:
Please scale all Fitness Explorer workouts to your current ability. This may mean increasing or decreasing the weights prescribed, modifying distances and times, or changing number of sets and reps to complete. Get adequate rest and sufficient nutrition to fuel the activity and to aid in recovery. Work hard and play hard but never sacrifice correct form.
Please visit the exercise FAQ for details on individual exercises or consult the advice of a registered exercise professional to ensure safe execution of the above movements.
If you are new to this mode of exercise, try one of the beginner's circuits
Perform a warmup prior to activity, here's an example Fitness Explorer warmup