Burn Out

Warm up:

800 m Run/Row

Leg Swings Side to Side

Leg Swings Front to Back


Then complete the following couplets:

4 Rounds

6-8 Stability Ball DB Chest Press AHAP

Burn out set of pushups Strict (Negative Descent Pullups)

Rest 2 Minutes


4 Rounds

6-8 Pullups

Burn out set of BB Bent Rows 65/95

Rest 2 Minutes


Cool Down:

Child's Pose

Scorpion Stretch

Piriformis and lower back stretches

QL Stretch


Post weights and thoughts to comments

***Less than 1 month with us? Complete 2 rounds of each couplet with the focus on form. And pullup practice.


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