burpees

ATHLETE

A. Back squat 5×5 @67.5% – No belt, sleeves, or oly’s – Keep rest short.

B. AMRAP 5 minutes
10 Burpees to a 6″ target
10 Calorie row
*Rest two minutes
AMRAP 4 minutes
10 Burpees to a 6″ target
10 Calorie row
*Rest two minutes
AMRAP 3 minutes
10 Burpees to a 6″ target
10 Calorie row

COMPETITOR

A. Back squat 5×5 @67.5% – No belt, sleeves, or oly’s – Keep rest short.

B. Strict Press 5×5 @80%

C. AMRAP 5 minutes
10 Burpees to a 6″ target
10 Calorie row
Rest two minutes
AMRAP 4 minutes
10 Burpees to a 6″ target
10 Calorie row
Rest two minutes
AMRAP 3 minutes
10 Burpees to a 6″ target
10 Calorie row

D. EMOM for 12 minutes
Even: Run 200m
Odd: 12 HSPU