1 Burp Every 5th

EQUIPMENT: Bar (95/65)(Rx+: 115/75), Slam Ball (30/20)

WARM-UP:

*Active Stretch

-then:

6 Rounds (running clock for 90 sec.) -

*15 sec. x High-Knee Run

*1 x Drop Push-Up 

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SET #1:

*50 x Jumping Ball Slam

*1 x “Slurpee” (Slam Ball Burpee) after every 5th Ball Slam (sub: SB Squat-Thrust)

RETURN ROPE INTERVAL: 

*5 min. x Jump Rope

*1 x Burpee every time you pause/ mess up doing Double-Unders (Rx+: 5 x Burpee)

OR

*5 x Burpee every time you pause/ mess up doing Singles (Rx+: 10 x Burpee)

SET #2:

*50 x Overhead Squat (95/65)(Rx+: 115/75)

*1 x Burpee Lateral Bar Hop over and back after every 5th Thruster

RETURN ROPE INTERVAL:

-same as above, but shorten to 4 minutes

SET #3:

*50 x Single-Leg Romanian Deadlift (95/65)(Rx+: 115/75) (switch legs every 5 reps; 25 ea. leg)

*1 x Elbow Squat-Thrust after every 5th S-L DL 

RETURN ROPE INTERVAL:

-same as above, but shorten to 3 minutes

SET #4:

*50 lengths x 10m Shuttle Run

*1 ea. x Single-Leg Burpee after every 5th length

RETURN ROPE INTERVAL:

-same as above, but shorten to 2 minutes

SET #5:

*50 x Pike Jump (sub: Tuck Jump)

*1 x Plyo Push-Up “Slurpee” (slam - out to plank - hop hands off to sides of ball - explosively push-up so hands land back atop ball in plank - hop in - get ball overhead)(sub: walk hands on/ off ball)

RETURN ROPE INTERVAL:

-same as above, but shorten to 1 minute