Like Burpee Surprise

Updated: May 17

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:

200 m Run/Row

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:

200 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


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Cool Down:

Lower Back and Piriformis

Stretch Resistance Band Chest/Shoulder Stretches

QL Stretch

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