Thursday July 2, 2020


Workout of the Day


At 0:00
15 KB Swings 
15 Burpees
20 Back Rack Lunges 

at 3:00 
30 KB Swings 
30 Burpees
20 Back Rack Lunges 

at 9:00 
60 KB Swings 
60 Burpees
20 Back Rack Lunges 

18 min Time Cap 

Choose a load on the back rack lunges where you each round is unbroken and you can safely get the bar off your back. 

**Score is final time.  We realize that the first two sections you can not go faster so your time is based off the last two sections.  However the first two matter if you focus on pacing so you can stay fresh for the 60/60/20


At-Home Drive  


At 0:00
15 KB Swings 
15 Burpees
30 Jumping Lunges
 
at 3:00 
30 KB Swings 
30 Burpees
30 Jumping Lunges 

at 9:00 
60 KB Swings 
60 Burpees
30 Jumping Lunges 

18 min Time Cap 

Choose a load on the back rack lunges where you each round is unbroken and you can safely get the bar off your back. 

**Score is final time.  We realize that the first two sections you can not go faster so your time is based off the last two sections.  However the first two matter if you focus on pacing so you can stay fresh for the 60/60/20 

Before you complain about burpees, just remember you could be back to doing them in the grass!
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