125 Burpees to Target

*At 0:00, 1:00, 2:00, 3:00, 4:00 perform 8 KB Swings.

*At 5:00, 6:00, 7:00, 8:00, 9:00, perform 6 KB Swings

*At 10:00, 11:00, 12:00, 13:00, 14:00 perform 4 KB Swings

When you reach 125 burpees, your workout is over.

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Two movements that both include hip hinge and hip extension. This is going to be very much be about how you choose to approach the early rounds. You DO NOT want to feel like you are in redline mode in the first half!

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SUGGESTED WARM UP

  1. Biggest thing you want to do is get the heart rate up progressively prior to the workout.
  2. EMOM 5 – Run / Row / Bike for 20 seconds. Increase intensity each set.
  3. Stretch lower back + thoracic (Press Ups + reach under) – 2-3 minutes
  4. 5 KB Swings + 5 Burpees / rest 2 minutes / 10 KB Swings + 10 Burpees

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