Burp-o-Thrust-o

Warm up 5 Minutes:

Spinal Flow

Dynamic Side Lunge

Knee Grab to Single Leg Deadlift

Lunge Twists


Option 1 > 3 Months:

EMOM for 20 Minutes Complete:

5 Burpees

5 DB Thrusters 20/30 each


Option 2 < 3 Months:

EMOM for 20 Minutes Complete:

3-4 Burpees

3-4 DB Thrusters 15/20 each


Option 3 < 1 Month:

EMOM for 10 Minutes Complete:

2 Burpees

2 DB Thrusters 8/10 each


Cool Down:

Child's Pose

Low Back and Piriformis Stretch

QL Stretch


Post Thoughts and Rounds to Comments


First workout back in the U.S.! Kimball's back with his CF shirt that's been in Argentina for 2 years!

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