Burp-o Thrust-o

Warm-up:

300 Single Jump Ropes

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 20/25 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 & Piri Stretch

QL Stretch

Pigeon Stretch

Scorpion or Doorway Stretch


Post Thoughts and Rounds to Comments


Where’d everyone go?


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