General Warm Up 9 Burpees
20 Lunge Steps
7 Burpees
20 Lunge Steps
5 Burpees
then
2:00 Puppy Dog Pose
Workout 3 Rounds
15-12-9
Dumbbell Snatch 50/35lbs or less Lateral Burpee over the DB
Rest 4:00 between 15-12-9’s
Extra 3 Rounds
Max Duration Single Leg Lunge Holds, right leg forward Rest :30
Max Duration Single Leg Lunge Holds, left leg forward Rest 1:00
Scaling
- – Substitute DB for gallon jug of water or other implement
- – Reduce reps per round or total rounds
Go hard on each interval – 4:00 is a lot of rest!
