BurgFit November 1, 2019
100m Run
10 Glute Bridges with 10 sec hold at top
10 Mountain Climbers
5 Inch Worms
(Speed up the run each round, the last one should be a sprint)
30 box jumps
15 clean and jerks, 35 | 20 lb. dbs
30 box jumps
15 clean and jerks, 35 | 20 lb. dbs
30 box jumps
10 clean and jerks, 35 | 20 lb. dbs
30 single-leg squats
10 clean and jerks, 50 | 35 lb. dbs
30 single-leg squats
5 clean and jerks, 50 | 35 lb. dbs
30 single-leg squats
5 clean and jerks, 50 | 35 lb. dbs
♀ 20-in. box
♂ 24-in. box
Time cap: 20 minutes
Scaled:
For time:
30 step ups
15 clean and jerks, 20 | 12 lb. dbs
30 step ups
15 clean and jerks, 20 | 12 lb. dbs
30 step ups
10 clean and jerks, 20 | 12 lb. dbs
30 medicine ball step ups
10 clean and jerks, 35 | 20 lb. dbs
30 medicine ball step ups
5 clean and jerks, 35 | 20 lb. dbs
30 medicine ball step ups
5 clean and jerks, 35 | 20 lb. dbs
♀ 20-in. box
♂ 24-in. box
Time cap: 20 minutes
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