WARM-UP

• Banded Glutes
• 30 easy Erg
• 3 Burpees
• 5 Back Squats (empty)
• :20 moderate Erg
• 2 Line Facing Burpees
• 5 Back Squats (Add a little weight)
• :10 fast Erg
• 1 Burpee Broad Jump
• 5 Back Squats (Add a little more weight)

STRENGTH

• Back Squat: establish an 8 RM for the day
• Then, perform a drop set of 8-10 reps at 90% and 8-10 reps 80% of the original 8RM.

WORKOUT PREP

1 set:

• 5/4 Calorie Erg
• 2 Burpee Broad Jumps
• 5/4 Calorie Erg
• 2 Burpee Broad Jumps

“RUMMY”

FIRE

4 sets (1 set every 5:00):

• Even Sets: (0:00, 10:00)
  • 15/12 Calorie Erg
  • 15 Burpee Broad Jumps (1.2m/0.9m)
  • 15/12 Calorie Erg
• Odd Sets: (5:00, 15:00)
  • 15/12 Calorie Erg
  • 15 Burpee Broad Jumps (1.2/0.9m)
  • 15/12 Calorie Erg

WATER

• 12/10 Cals
• 0.9/0.6m

EARTH

• 10/8 Cals
• Burpees