Pre-Holiday Weekend Burner!

mat-fraser-15.5

You can hate me later 🙂

 

For Time:

  • 21 Burpees
  • 21 Dumbbell (DB) Thursters
  • Run 400 meters (.25 miles)
  • 18 Burpees
  • 18 Dumbbell Thrusters
  • Run 400 meters (.25 miles)
  • 15 Burpees
  • 15 Dumbbell Thrusters
  • Run 400 meters (.25 miles)
  • 12 Burpees
  • 12 Dumbbell Thrusters
  • Run 400 meters (.25 miles)
  • 9 Burpees
  • 9 Dumbbell Thrusters
  • Run 400 meters (.25 miles)

 

Standards:

  • Men’s weight RX: 50lbs DB, Women’s weight RX: 35lbs DB
  • Feel free to scale as needed to complete this with good form. If you’ve never done thrusters before, drop the RX weight by 15lbs.
  • How to do a DB Thruster

Andddd you’re done! You’all want to approach this with the idea that one of these movements should be some sort of a “rest.” This doesn’t mean stop moving during this time or drop your pace significantly, but rather that you can catch your breath during this time and prepare for the next two movements . For me, this is the run. You’re not going to make up a significant amount of time on the run by changing your pace a ton, so I use this as a time to breathe and reset my body. Pick your poison and have some fun!

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