Warm Up
*Lot Trips
*Knee Pulls/Foot Pulls
*Spiderman Crawl/Samson Stretch
*Over and Under/Foot Crossovers
*Gymnastics Bear Crawl/Reverse Bear Crawl
*2x 5 KB Swings/3 Burpees
then
For Time:
2 Burpees – 2 KB Swings
4 Burpees – 4 KB Swings
6 Burpees – 6 KB Swings
8 Burpees – 8 KB Swings
10 Burpees – 10 KB Swings
12 Burpees – 12 KB Swings
14 Burpees – 14 KB Swings
14 Burpees – 14 KB Swings
12 Burpees – 12 KB Swings
10 Burpees – 10 KB Swings
8 Burpees – 8 KB Swings
6 Burpees – 6 KB Swings
4 Burpees – 4 KB Swings
2 Burpees – 2 KB Swings
*Men 70 – Women 53
*Burpees – Hips open in a standing position with feet off the ground/hands make contact behind head
*You will do the 14 rep round 2 times
*20 Min Time Cap
Cash Out:
5 Min Wall Stretch
300m Row cool down (low resistance)