Here is an abbreviated version of our Byrd Park work out:
Cash in with 10 pull-ups. Then repeat this circuit twice:
20 Dumbell Hang Power Cleans (choose a weight that is comfortable for you)
Bear crawl 10 meters
30 Ball Slams (if you do not have a ball try doing 45 lbs sumo dead-lift high pulls)
Bear crawl 10 meters
40 Kettle Bell swings (use dumbells if you do not have a KB, choose a weight that is comfortable for you)
Bear crawl 10 meters
50 Box Jumps (use a height that is managable)
Bear crawl 30 meters
Cash out with 50 burpees. Stop your time upon the completion of the burpees. We did this in relay race style and the best team scored 31:58.
Post your time to the comments.
We ain’t playin’ with ya!
