March 27, 2020

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After a good week of a variety of workouts, it was time for a series of short bursts today. The workout may look easy, but in my mind, this is one of the most uncomfortable things we do. Each of these short bursts takes you to the Dark Place.

Warm up:

Foam Roll/Mobility 30 OHS PVC 10 pushups 10 squats 10 burpees 10 pullups 20 GHD Situps 20 Hip Extensions on GHD 20 Reverse Hyper 3:00 Jump Rope

Wim Hof x4 + pushups

  1. 50 Cal Assault Bike for time

  2. Sled Push/Burpee - Push the sled with 315 pounds 50 meters (down and back) then do 5 burpees. Repeat 4 times for time

  3. Run 800 m

  4. 3 Minute AMRAP - Burpees

My times were 1. 2:23 2. 2:55 3. 3:43 4. 66 Burpees

Congrats to Rusty who got a homemade haircut today before the workout and then finished the 3000 pullup challenge this morning!

We are instituting the new Corona Protocol with the bikes spread apart, everyone spread apart and then complete wipe down and spray down with bleach solution post workout