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!

46 views2 comments

Recent Posts

See All

Alisha 2.0

Warm-up: 40 Jumping Jacks Soldier Walking Neck/Chest/Shoulder Mobility 5 Yoga Worms 20 Superman Back Ext Option 1 > 3 Months For Time 30 - 25 - 20 - 15 - 10 reps of: BB Bent Rows 95/135 Box Jumps 18"

Deads, Manimals & Run

Warm-up: 2 Rounds *Less than 1 Month 1/2 reps 10 Yoga Worms 1:00 Plank 30 Glute Bridges Then, Down Dog to Runner's Lunge & Twists Arm Circles Deadlifts Option 1 > 3 Months 3 Sets of 5-8 reps of Deadl

 Logo-2.jpg