Burpee Baseline
Warm -A- Rama
Side straddle hops
Hip circles x10 both ways oyo
Grinder push-ups calf stretch
Cherry pickers
Knee circles x10 oyo
Bolt 45s brought by Mr Fireplex
The Thang
Mosey to Firehouse parking lot
Play quick video on “Just one more” (Ed Mylett)
DEATH BY BURPEE” – This is a test of mental toughness…. You against you and you can only cheat yourself. Do your best as we want to see an improvement when we revisit this again after the burpee challenge in August
Minute 1 – 1 burpee
Minute 2 – 2 burpees
Minute 3 – 3 burpees
Minute 4 – 4 burpees
(To 20 total if you can last)
If you fail to make the amount of burpees in a minute, you are done!
***** Keep your total in your head and I’ll mark you down
3rd F – LT Brian Murphy (podcast to follow)
CHILDISH GAMES
6 corners – you run to a corner and someone rolls the dice. If it lands on your corner number, you stretch….. everyone else must partake in the workout (must run to corners 1-6 and be in there before dice stop)
1 min for the losers who guessed wrong or have no luck.
- Plank – 1 min
- Air squats – 1 min
- Flutter kicks – 1 min
- Bear crawl – 1 min
- Bomb jacks – 1 min
- LBCs – 1 min
- Iron mikes – 1 min
- Suicide Sprints – 1 min
- Burpees – 1 min
Number -A- Rama
Name -A- Rama
COT- prayer