Friday July 16th

“PUMMELO”

WORKOUT GOALS
1.) Complete 50-100+ burpees across the entire workout. (5-10 reps per set)
2.) Complete 50-100+ DB Thrusters across the entire workout. (5-10 reps per set)
3.)  Start off the workout faster and try to hang on. Rather than starting slow and ramping up.

RX
10 ROUNDS FOR REPS
:30 Burpees
– Rest :30
:30 DB Thrusters (40/30#)
– Rest :30

LEVEL 2
10 ROUNDS FOR REPS
:30 Burpees
– Rest :30
:30 DB Thrusters (30/20#)
– Rest :30

LEVEL 1
10 ROUNDS FOR REPS
:30 Burpees
– Rest :30
:30 DB Thrusters (15/10#)
– Rest :30

Accessory

Rest, Stretch, and Recover

Stretching

3 SETS
1:00 Press-ups
:30 Alternating Figure-4 Stretch
:30 Couch Stretch / Leg

Notes

Target Reps | 50-100+ reps for both the Burpees and DB Thrusters
Target Load | This should be a weight that you can move for the entire :30 interval, only putting the DB’s down once if needed.
 Today’s workout offers a unique challenge to each athlete. If you want this workout to be more difficult, try to move for the entire :30. On the flip-side, if you want to decrease the difficulty, then they can slow down and focus on holding a consistent number across all rounds. Today is about constant movement during those :30 intervals. Whether fast or slow, try to keep yourself moving.