200902
Warm-up
Warm-up
3 rounds, not for time of:
200m run
5 inch worm push-ups
10 air squats
15 kettlebell swings (light, you choose load)
1-2 Turkish get-ups, R arm (light, you choose load)
1-2 Turkish get-ups, L arm (light, you choose load)
200m run
5 inch worm push-ups
10 air squats
15 kettlebell swings (light, you choose load)
1-2 Turkish get-ups, R arm (light, you choose load)
1-2 Turkish get-ups, L arm (light, you choose load)
*Ensure you are fully warmed-up before beginning the workout.
Metcon Rx/No Equipment
Metcon (4 Rounds for reps)
4 rounds, 1:30 each, of:
max rep Burpees
max rep Burpees
Rest 3 mins between each round.
Metcon Scaled
Metcon
4 rounds, 1 min each, of:
max rep Burpees
max rep Burpees
Rest 3 mins between each round.
Cool Down
Warm-up
400m walk, then stretch.
Pec Stretch (laying on side)
1-2 mins per side.
Frog Stretch
Hold 1-2 mins.
120 or more burpees total.
More Likely reps:
75 or more burpees total.
(consider scaling if this seems unrealistic)
Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.