10.12.16 National Burpee Day

Warm Up EMOM Style 9:00 EMOM min 1: reverse lunges with bar on back 75/55 x 5 reps each leg min 2: DB skull crushers https://www.youtube.com/watch?v=ELdl5ClYKe0&index=4&list=PLp0qJBUYU1zttlHnQe1JI-JufHD81w7_S x 8 reps min 3: bicep curls x 8 reps each arm athlete can choose to build load on the DB weight

Primer: Running drills changing position drill x 14 reps https://www.youtube.com/watch?v=AkIykW6txxg Charlie's Angels drill x 2 lengths of the gym maintain mid-line and pretend you are shooting at a target. Run across the gym like that with your focus on the target. This prevents swaying while running. Jump rope drill x 1:00 run in place as you are skipping rope. No excessive butt kicks

WOD: Run 1 mile 50 burpees Run 800m 25 burpees

*if raining, row 1500m then row 800m