Lofty Rep Goals = Lots of Burpees

Equip: Kettlebell (1/1.25)(Rx+: 1.5/1.25) , Slam Ball (30/20), Box (24/20)

WARM-UP (outdoor):

*alternate Active Stretches w/ 100m Runs (picking up the pace as you progress)

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SET #1:

5 Rounds - 

Within One Minute, Complete: 30 x Ball Slam 

*1 min. REST b/w Rounds

 *1 Burpee Penalty per Missed Rep: total up everybody’s missed reps (how many shy of 30) over 5 rounds; each member of the class must complete as many burpees as the class’ missed reps total

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SPEED WORK:

5 Rounds -

*EMOM (Every Minute On the Minute): 100m Shuttle Run (10 lengths of 10m)

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SET #2:

5 Rounds - 

Within One Minute, Complete: 25 x KB Swing 

*1 min. REST b/w Rounds

*1 Burpee Penalty per Missed Rep: total up everybody’s missed reps (how many shy of 25) over 5 rounds; each member of the class must complete as many burpees as the class’ missed reps total

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SPEED WORK:

5 Rounds -

*EMOM (Every Minute On the Minute): 100m Shuttle Run (10 lengths of 10m)

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SET #3:

5 Rounds - 

Within One Minute, Complete: 20 x Box Jump

*1 min. REST b/w Rounds

*1 Burpee-Box Jump Penalty per Missed Rep: total up everybody’s missed reps (how many shy of 20) over 5 rounds; each member of the class must complete as many burpees as the class’ missed reps total