10 Min EMOM
Every minute perform burpees according to an ascending ladder thatincreases by 1 burpee every minute
Make sure that the squat portion of the burpee starts with feetflat on the floor. No launching from toes
Start with 10 quality burpees on the first minute. If 10burpees isa lot for you, then start with 6.
Min 1: 10 burpees
Min 2: 11 burpees
Min 3: 12 burpees
Etc
GB front split series
“Tabatatime” (Tabata= 8 rounds of 20s work with 10s rest)
-Tabata Strict Press 45/35 *rest withlocked out arms in the top position
-1 min rest
-Tabata Thrusters 45/35 *Rest in thefront rack
-1 min rest
-Tabata Back Squat 45/35 *Rest with thebar in a back rack
“Core”
4 sets of:
-15 V-Ups Into 30 sec Hollow hold *
-30 sec Superman hold
rest as needed
Front Squat
10×1 rep
*Work up to a heavy single, and test 1RM
4 Super Sets of:
-60m KB/DB Farmers Carry
-40m Front Rack Carry
-20m Over head Carry
-1min Weighted Plank hold
*Keep unbroken
*Go as heavy as possible