Runnin, Burpin, & Swingin

(Compare to August 8, April 7, 2019 & December 26, 2018)

Warm up:

20 Good Mornings 15/25

Leg Swings (10 Right + 10 Left) x 3

Lateral Leg Swings (10 R + 10 Left) x 3


Complete 10 rounds of 3 minute intervals as follows:

In 2 minutes sprint 200m, do 5 burpees, and complete as many KB swings 25/35 as possible. Rest 1 minute and repeat.


Post KB swings completed from each round to comments


*Newbies complete 100 m Run/Row, 2 burpees, and 10-15 KB swings every round for 5 rounds

Cool Down:

Lower Back and Piriformis Stretches

QL Stretch

3-5 Yoga Worms

T-Spine Foam Roller Stretch



Love getting these kinds of texts from friends who can't make it in but still get teh workout done!





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