FITNESS EXPRESS
In teams of two, with only one partner working at a time, complete:
100 Burpees
100 Dumbbell Ground to Overhead
100 Box Jump Overs
*Teammates may partition reps however they’d like, but the non-working partner must be in the designated resting position in order for the reps to count torwards their total. Designated resting positions: Burpees – Dumbbells extended overhead Dumbbell Ground to Overhead – Hanging from a Pull-Up Bar Box Jump Overs – Plank from Elbows
FITNESS
In teams of two, with only one partner working at a time, complete:
100 Burpees
100 Dumbbell Ground to Overhead
100 Box Jump Overs
*Teammates may partition reps however they’d like, but the non-working partner must be in the designated resting position in order for the reps to count torwards their total. Designated resting positions: Burpees – Dumbbells extended overhead Dumbbell Ground to Overhead – Hanging from a Pull-Up Bar Box Jump Overs – Plank from Elbows
In teams of two, with only one partner working at a time, complete:
100 Burpees
100 Dumbbell Ground to Overhead
100 Box Jump Overs
*Teammates may partition reps however they’d like, but the non-working partner must be in the designated resting position in order for the reps to count torwards their total. Designated resting positions: Burpees – Dumbbells extended overhead Dumbbell Ground to Overhead – Hanging from a Pull-Up Bar Box Jump Overs – Plank from Elbows
A. In 15 minutes or less, build to today’s “heavy”… Back Squat x 1 rep
B. Every 2 minutes, for 6 minutes (3 sets):
Back Squat x 3 reps @ 75% of today’s heavy single
C. Every minute on the minute for 21 minutes (7 Sets):
Minute 1: 10 Burpee Box Jump Overs (24″/20”)
Minute 2: 15 Wall Ball Shots (30/20 lbs)
Minute 3: 20 Double-Unders + 8 Toes-to-Bar
D. Three sets of: Glute Ham Raises x 8 reps @ 2211
Rest as needed
Barbell Good Morning x 8 reps @ 2211 (focus on perfect positioning and hamstring activation, don’t worry about depth)
Rest as needed