Happy Burpee Day Coach Kyle.
General Warm Up:
3 rounds of
10 PVC Pipe Good AMs
10 Air Squats
10 PVC Pipe Strict Press
10 PVC Pipe Rows
Pec Stretch on Rack – 1 minute each arm
Banded Tricep – 1 minute each arm
Thoracic High Fives – 10 per side
Pancake Stretch – 1 minute
For Rack stretch have ½ class on rack and ½ doing Tricep then switch
EMOM 12 – :30 seconds Max Pull Ups, :30 seconds Max Wallballs, :30 seconds Max V Ups. Score is total reps combined.
Pullups => Ring Rows, V-Ups => Single Leg V-Ups
Rotation will be Pull ups/Ring Rows > Wallballs > V ups
Score will be total reps
May also do Strict Banded Pull Ups, But NO negatives.
Foam Roll Quads, Adductors, lats, Glutes