BURPEE MASH II

Warm up:

Soldier Walking

Arm Circles

Leg Swings (Front & Back/Lateral)

Knee Grab to Single Leg Deadlifts

Option 1 > 3 Months

2 rounds for time: 15 Burpees 20 V-Ups 15 Burpees 20 Thrusters 15/20 each 15 Burpees 20 Pullups ( or DB Bent Rows) 15/20 each 15 Burpees

20 V-Ups

15 Burpees 20 Thrusters 15/20 each


Option 2 < 3 Months

2 rounds for time: 15 Burpees 20 V-Ups 15 Burpees 20 Thrusters 10/15 each 15 Burpees 20 Pullups ( or DB Bent Rows) 10/15 each 15 Burpees

20 V-Ups

15 Burpees 20 Thrusters 10/15 each


Option 3 <1 Month

2 rounds for time: 5 Burpees 10 V-Ups 5 Burpees 10 Thrusters 5/8 each 5 Burpees 10 Pullups ( or DB Bent Rows) 5/8 each 5 Burpees

10 V-Ups

5 Burpees 10 Thrusters 5/8 each


Cool Down:

3 Sets of 30 Seconds each side, lower back and piriformis stretches

QL Stretch

Child's Pose


Post time and thoughts to comments




130 views4 comments

Recent Posts

See All

Wheelin'

Warm-up: 50 Jumping Jacks 50 Glute Bridges Arm Circles Option 1 > 3 Months @ Home: Put exercises into a hat and draw after each run Complete for 30 minutes. Run/Row 400 m or 2:00 Assault Bike. Then sp

Minefield

Warm-up: 400 m Run/Row 10 Pullups Resistance Band Chest & Shoulder Stretches Down Dog to Runner’s Lunge & Twist Leg Swings Front to Back & Laterally Hip mobility walks (inward and outward) Option1> 3

Darnall II

Warm up: Soldier Walking 10 Forward Ball Slams 10/20 10 Backwards Ball Slams 10/20 Shoulder/Chest Stretches with Resistance Band Down Dog to Runner's Lunge & Twist Down Dog to Pigeon Option 1: > 3 Mo

 Logo-2.jpg