Warm Up
3 Rounds-
-10 Good Mornings with Empty Barbell
-30 Second Squat Holds
Then…
-400 Meter Row
WOD
-100 KB/ or DB Swings
-100 KB/ or DB Goblet Squats
**Every Min on the Min do 4 Burpees
Goal: 9-15 Min
**No Burpees First Minute
You’ll need to get about 13-18 reps per minute in order to hit the goal, not including the burpees. Remember there are no burpees in the first minute.
Choose a load you can work for pretty much the entire minute, with minimal breaks if any other than the burpee transitions. American KB swings for this workout unless you have shoulder issues, do Russian swings.