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!





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