Workout #3

Hi Everyone, hope you had a great weekend and got plenty of rest. So here is today's workout:




  • Sprint 400 meters/Row 400 meters
  • 20 pullups
  • Sprint 400 meters/Row 400 meters
  • Medicine ball slams 15 each side
  • Sprint 400 meters/Row 400 meters
  • 30 plate loaded lunges
  • Sprint 400 meters/Row 400 meters
  • 30 burpees
  • Sprint 400 meters/Row 400 meters
  • 20 pushups
  • Sprint 400 meters/Row 400 meters
  • 20 jump squats
  • Sprint 400 meters/Row 400 meters
  • 20 heels to heaven
  • Sprint 400 meters/Row 400 meters
  • Side planks, hold for 30 sec/each side
  • Sprint 400 meters/Row 400 meters
  • Farmers carry 200 meters
  • 30 mountain climbers
  • 500 meter row

I wrote up this workout last year, and will be trying it myself again today.
If you don't have a spot to do a pull-up you can replace it with a renegade row with or without the weights, depending if you have access to weights or not. If you don't have plates for the lunges you can do them without. Farmers carry consists of carrying weights/dumbbells on each side of your body and walking with them, if you don't have weights, you can use paint cans or any other creative item you can think of. If you don't have anywhere to sprint or row you can replace them with 100 jumping jacks. Except the last 500, replace with 150 jumping jacks. If anyone has any questions about what is what feel free to comment, also a lot of these exercises can be explained and looked up on YouTube.
Hope you enjoy!

Don't forget to follow me on Instagram: mcneely_girl

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