2:00 pigeon stretch / Side
-Then-
2 Rounds
10 Gymnastics Kips
12 Burpees
14 Jumping Lunges

Strength
Push Press 10-8-6-4-2
*Between sets (including after the 2) perform 5 Chest to bar pull ups, or chin above bar pull ups

Wod
6 Rounds
100′ Walking Lunge
Max Burpees to target in 1:00 (time your own 1 minute)
Rest 1:00
Score is total burpees

Feel: Cardio

Pacing: Reach

Target Score: 60+ Burpees

Firebreather Score: 120+ Burpees

Scaling

• Lunge: Should not exceed 1:00 to complete 100’. Reduce the distance for less proficient athletes.
• Burpee: Target is 10+ burpees per round. Athletes unable to burpee may use any machine for calories, preferably not a bike so that this doesn’t become a complete leg pump.

Coach Focus: This entire workout should not exceed 20 minutes, with the goal of getting athletes a bit tired before pushing as hard as they can on burpees each time. For your newer or less fit athletes the step up burpee may allow them to be more consistent for all 6 rounds. However, if an athlete is fit, they should be told to sell their soul each time.