Like Burpee Surprise

Updated: Jun 29, 2020

Warm-up:

Resistance Band Chest/Shoulder StretchesYoga Worms

Dynamic Side Lunge

Knee Grab to Single Leg Deadlift

Lunge Twists

Complete ONE of the following options:

Option 1 > 3 Months

5 Rounds:

200 m Run/Row

6 Burpee Pullups (Burpee Jumping Pullup)

6 Burpee KB High Sumos 35/45

6 Burpee OH DB Press 15/20

6 Burpee OH Triceps Extensions 20/25

6 Burpee Squat Jumps


Option 2 <3 Months

4-5 Rounds:

6 Burpee Pullups (Burpee Jumping Pullup)

6 Burpee KB High Sumos 25/35

6 Burpee OH DB Press 12/15

6 Burpee OH Triceps Extensions 15/20

6 Burpee Squat Jumps

Option 3 < 1 Month

3-4 Rounds:

100 m run/row

3 Burpee Pullups (Burpee Jumping Pullup)

3 Burpee KB High Sumos 15/25

3 Burpee OH DB Press 8/10

3 Burpee OH Triceps Extensions 8/10

3 Burpee Squat Jumps


Post time to Comments


Cool Down:

Lower Back and Piriformis

Stretch Resistance Band Chest/Shoulder Stretches

QL Stretch

Working hard. Recovering hard.


113 views4 comments

Recent Posts

See All

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

The Peak

Warm-up: 300 Single Jump Ropes or 3 Minutes of Jump Rope Practice Resistance Band Chest/Shoulder Mobility Down Dog to Runner's Lunge & Twists Down Dog to Pigeon Then complete one of the following opti

 Logo-2.jpg