Burn Outs

Warm-up:

400 m Run/Row

5 Inchworms

Down Dog to Runner's Lunge & Twist

Down Dog to Pigeon


Option 1 > 3 Months

Complete each Section 3 Times

Biceps

5 Strict Chin-ups

1 Minute of DB Biceps Curls 15/20 AMRAP (As Many Reps As Safely Possible)

Rest 2 Minutes


Triceps

5 BB Skull Crushers AHAP

1 Minute of Resistance Band Triceps Ext M/H AMRAP

Rest 2 Minutes


Shoulders

5 OH BB Strict Press AHAP

1 Minute of DB Lateral Raises 10/15 AMRAP

Rest 2 Minutes


Glutes

5 Weighted Split Squats R 10/15

5 Weighted Split Squats L 10/15

1 Minute of Glute Bridges AMRAP

Rest 2 Minutes


Option 2 < 3 Months

Complete each Section 3 Times

Biceps

5 Strict Chin-ups

1 Minute of DB Biceps Curls 10/15 AMRAP (As Many Reps As Safely Possible)

Rest 2 Minutes


Triceps

5 BB Skull Crushers 35/55

1 Minute of Resistance Band Triceps Ext M/H AMRAP

Rest 2 Minutes


Shoulders

5 OH BB Strict Press 25/45

1 Minute of