Mix burnout
-Cardio/core and a strength movement paired in each section
-4 sections
-2 laps - water break in between laps
-Timer Mix Burnout
Work 1:45
Rest .30
Move .45
Moving plank - DB close grip chest press 40/25 (DB together facing each other)
Box jumps- push press 95/65
Rower- Sissy Squats 70/55 (goblet hold, heels elevated on plate, feet close together, 90 degree squat, do not bottom out)
Sled push/pull rx 3/2plates- BB sumo high pull 95/65
Option: take a white board to count the reps in each movement. Beat or maintain scores for the 2nd lap. *Posting write movement and reps/Cals
example: Rower 35cals/Sissy 35lb 50reps
Box jumps 40/40 Push press-65#-40/30 Row-30/28 Sissy-55#-36/38 Sled-12/12 Sumo-65#-40/46 Plank-48/46 Chest-25#-40/44 Total-570
Extra spicy!! 🌶 DB Chest Press- 58 @ 40lb Plank- 26 BB OH Press- 30 @ 95lb Sissy squat- - 25 @ 70lb Row- 30 cal Sumo- 22 @ 95lb Box Jump- 24 Sled drag- 13 @ (3)45lb plates
Moving Planks- 43 reps / DB close grip chest - 62 reps 40lbs Box Jumps- 22 reps / Push Press 27 reps 95 lbs Rower 21 cals / Sissy Squats 29 reps 80lbs Sled Pushes - 5 3 plates / BB Sumo high pull 25 reps 115lbs / 2 Rounds = 431 Total Reps
Today was V spicy!
467!!! Added all together
467