WARM UP
3x through
- 1 minute Plank
- 1 minute PVC Thruster
- 1 minute PVC Overhead Squat
- 1 minute High Knees in place
- 1 minute Butt Kicks in place
HOT UP
Set a timer for 41 Seconds and every time it goes off while you are doing this portion of the workout do 1 burpee.
(Interrupting Burpee every 41 Seconds)
RUN 1/2 Mile
100 Push Ups
200 Lunges 2=1
300 Squats
RUN 1/2 Mile
WERK
ADD ON means you will start with the first set, then begin again and add on the second set, repeat until you have completed every exercise.
4 Weighted Overhead Lunges + 1 Burpee (with weights)
4 Thrusters + 1 Burpee
4 Laps of weighted run (done in the gym, so 1 lap = 80m) + 1 Burpee
4 Inverted Plank Rows (elevate feet and row) + 1 Burpee
4 Shoulder Press + 1 Burpee
4 Man- Makers + 1 Burpee
4 Handstands + 1 Burpee
This portion of the workout looks like this...
4 Lunges 1 burpee
4 lunges 1 burpee 4 thrusters 1 burpee
4 lunges 1 burpee 4 thrusters 1 burpee 4 laps 1 burpee
4 lunges 1 burpee 4 thrusters 1 burpee 4 laps 1 burpee 4 inverted plank rows 1 burpee
YA DIG????
Get After it Y'all.. this one is a doozey, but you got it.