Prep

Equipment required: Foam roller, medium band

1) Foam Roll Adductors + Quads x 60s each

2) Adductor Rockback Stretch x 60s each side

3) Biphasic Hip Flexor Stretch 60s each side

4) 3 Rounds:

– 5 Band Overhead Goodmornings

– 5 each Box Step-ups

– 10 Scap Pull-ups

A.

Burpeepalooza with a partner

0:00-6:00

Burpee Box Jump Overs (24/20)

*One partner completes reps while other partner alternates between Plank and Forearm Plank. Work can only be completed while a plank is being held.

7:00-13:00

Burpee Wall Balls (20/14)

*One partner completes reps while the other partner holds a parallel squat. Work can only be completed while squat is being held.

14:00-20:00

Burpee Pull-ups

*One partner holds a Reverse Plank while other partner completes reps. Work can only be completed while the Reverse Plank is held.

21:00-27:00

Easy recovery – Bike, Row, Ski, Jog etc… Both partners working at the same time. NO more burpees ?

– Goal: Each of the first three intervals should be 6 minutes of Hard effort. Split work as desired except for the last recovery AMRAP.

Rx+: (Burpee Muscle-ups for Burpee Pull-ups)

L2: (14/10)

L1: (Up downs + Box Step-ups) (10/8 Up down + Wall Balls) (5 Up down + 5 Ring Assisted Pull-ups)

B. 

Biceps

Reps of:

21-15-9

DB Hammer Curls

Banded Bicep Curls

Rest as needed.