Runnin' Burpin' Swinging

Updated: Aug 13, 2020

Warm-up:

100 Situps (50 if you've been with us less than 3 Months, 25-50 if you've been with us less than 1 month)

Leg Swings Lateral Leg Swings

Resistance Band Chest/Shoulder Mobility


Option 1 > 3 Months:

Complete 6-8 rounds of 3-minute intervals as follows:

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


Option 2 < 3 Months:

Complete 5-8 rounds of 3-minute intervals as follows:

In 2 minutes sprint 200 m, do 5 Burpees, and complete as many KB Swings 15/25 as possible. Rest 1 minute and repeat.


Option 3 < 1 Months

Complete 4-5 rounds of 3-minute intervals as follows:

In 2 minutes sprint 100 m, do 2 Burpees, and complete 10-15 KB Swings 10/15 as possible.


Post your number of KB swings completed from each round to comments


Cool Down:

Lower Back and Piriformis Stretches

QL Stretch

Pigeon Stretch

T-Spine Foam Roller Stretch

We had some last minute guests at the 8:00 am class. FitOps leaders from all over the country. Stopped in to get their sweat on before a full day of FitOps Camp planning! It was an honor to have you!





102 views3 comments

Recent Posts

See All

Alisha 2.0

Warm-up: 40 Jumping Jacks Soldier Walking Neck/Chest/Shoulder Mobility 5 Yoga Worms 20 Superman Back Ext Option 1 > 3 Months For Time 30 - 25 - 20 - 15 - 10 reps of: BB Bent Rows 95/135 Box Jumps 18"

Deads, Manimals & Run

Warm-up: 2 Rounds *Less than 1 Month 1/2 reps 10 Yoga Worms 1:00 Plank 30 Glute Bridges Then, Down Dog to Runner's Lunge & Twists Arm Circles Deadlifts Option 1 > 3 Months 3 Sets of 5-8 reps of Deadl

 Logo-2.jpg