For time:
30 burpees
200 m run
40 jumping pullups
200 m run
50 pushups
200 m run
75 situps
200 m run
75 KB high sumos 25/35
200 m run
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Daily Extras -
Make all the runs 400m
Workout Notes:
Anytime we have a four day workout week, the programming is naturally going to be off schedule. That being said, we try our best to keep it as close to what we should be doing that week (i.e. push, pull, squat, core week) as possible. We will never leave a hole in our programming or your fitness. Today is a great finisher for the things (movements & running) we were short on this week.
It's like our "Citizenship" workout, just without the team. On average, many teams did reps similar to the ones recommended above.
Pushups are standard "snaked" style.
Keep those elbows higher than your wrists on the high sumos. If your wrists are bent, it's a pretty good bet that you are putting undo stress on the shoulder joint.
If you can’t run outside today, replace the run with your choice of a 1 min. cardio (i.e. rope jumps, plate switches, elliptical, spin bike, row, etc.)