Burp-O-Thrust-O

Warm-up:

400 m Run/Row

30 Superman Back Extensions

Down Dog to Runner’s Lunge & Twist

Leg Swings Front to Back & Laterally

Hip mobility walks (inward and outward)

Resistance Band Chest/Shoulder Mobility

20 Single Leg Deadlift R

20 Single Leg Deadlift L


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


Option 4: Strength Focus

1/2 the main workout then AHAP Sets of Bench Press

5 x 3

Daily Challenge:

50 Situps

50 Tick Tocks R

50 Tick Tocks L

Cool Down:

Child's Pose

Low Back & Piri Stretch

QL Stretch

Pigeon Stretch

Scorpion or Doorway Stretch