***All burpees referenced can be found by their number here.
Burpee goal is 100 for the day. Can be totaled over the 6 allocated minutes e.g. 20 in round 1 minute 1, and 18 in round 1 minute 6 would equal 38 that carries over into the next round. If people finish before the end, plank it out. If not, there’s a 4 minute round at the end they can use to reach their total. It’ll be rough, but that’s why we’re here…
Equipment Needed: Heavy DBs (W:20-35lbs/M:30-45lb), Light Band
Round 1:
- 1 min: Regular Burpee Burnout #2
- 4 min amrap: Push Press x 8/Speed Skaters x 8 each
- 1 min: Regular Burpee Burnout #2
Round 2:
- 1 min: Lunge Jump Burpee Burnout #12
- 4 min amrap: Snatch x 4 each/Split Squat Plyo x 8 each (front foot drives off floor)
- 1 minute: Lunge Jump Burpee Burnout #12
Round 3
- 1 min: Deadman Burpee Burnout #8
- 4 min amrap: DLHP x 8/Band Lat Raises x 16
- 1 min: Deadman Burpee Burnout #8
2 Rounds (can be used to successfully reach 100 burpees):
- Divebombers x 30 sec
- Side Plank x 30 sec
- Bicycles x 30 sec
- Russians x 30 sec