05/17/2021 - union - The Humane Burpees

BackBlast:

Today was a great morning for a beat down! Temps were cool. Humidity isn’t here yet. And 10 smiling faces greeted me in the parking lot! Gosh I just love my Monday people!

Before the Main Thing:

We partnered up and did a quick warm up. Partner 1 did jumping jacks while partner 2 did walking toe touches about 20 yards and then jogged back. Switch roles. Second time through partner 1 does jumping jacks while partner 2 does high knees down and butt kicks back.

The Main Thing:

Rd 1- The Human Burpee

15 kB swings

5 goblet squats

5 merkins

Start at the top and drop squats and merkins to 4. Next time drop to 3 and so on. Continue until you do 15 swings, 1 goblet, and 1 Merlin. Take a lap

Rd 2- The Inhumane Burpee

15 kb swings

5 goblet squats

5 merkins

For this round we just completed 5 sets of the above moves exactly as prescribed. Take a lap.

Rd 3- The Inhuman Burpee

15 kb swings

6 goblet squats

6 merkins

Start at the top and add a rep to goblets and merkins each time you start over until you get to 15 swings, 10 goblets, 10 merkins. Take a lap

BONUS (we had time for more!)

10 weighted single leg dead lifts right leg

10 weighted single leg dead lifts left leg

10 Elle Woods left

10 Elle Woods right

10 racked split squats left

10 racked split squats right

5 weighted single leg dead lifts right leg

5 weighted single leg dead lifts left leg

5 Elle Woods left

5 Elle Woods right

5 weight overhead split squats left

5 weight overhead split squats right

ABS:

12 reclined push kicks

12 knee to elbow each side in forearm plank

12 triangle crunches each side

12 hip dips each side

12 single leg push kicks each side

12 hip escapes each side

12 box abs each side

Pax crushed it! They flew through the entire workout faster than I could have ever expected! We had our COT and prayed for both Aiden and Kay as well as our sweet Caroline!