August 16, 2022

Posted By: Christi

For time:
50 Burpees
— then —
4 rounds of:
50 Double Unders
10 Dumbbell Squats, 50/35 lbs
8 Dumbbell Push Press, 50/35 lbs
6 Dumbbell Thrusters, 50/35 lbs
— then —
50 Burpees
Goal: Sub 16 mins

A bit of a chipper vibe today with the buy in and cash out. The burpees need to be paced on the buy in but shouldn’t take much more than about 3 min. Adjust reps if needed. The 4 rounds in between are designed to keep you moving but have the challenge of compounding reps and movement interference with the complex. Weight should be very reasonable for any one of the movements by itself but the combo will be tough on the legs and shoulders.Try to pace this out and use the double under as some form of recovery if possible.

Midline Work
Hollow Hold, 2 mins
Every time you break complete:
10 Slam Balls, 20/14 lbs

Our midline work today should have you focusing on a true hollow position, even if it means you are modifying the movement by shortening the lever so you can keep your low back pressed to the floor. Ideally you should be breaking the hold 3-4 times, feel free to extend the time if needed. Slam ball should be light and have you focusing on speed.

Post Work 1x:
2min per side Couch Stretch
10ea Samson Lunge