Burpee practice for Sunday!

A little barbell lunge complex to lead things off…

2 CLEAN GRIP OH Walking Lunges
4 Front Rack Walking Lunges
8 Back Rack Walking Lunges
* 4 sets for heavy loading, but use spotters to help you get the barbell from the Front to Back rack on the heavier sets

15 DB Bent Over Rows (30-35’s/45-50’s)
20 Burpee Plate Jumps (25/45# plate)
15 DB HANG Cleans (30-35’s/45-50’s)
20 Burpee Plate Jumps (25/45# plate)
* 10:00 AMRAP… Goal is smooth and steady Burpees and maintain proper positions on the DB movements throughout!

Post work…
Banded Lateral Walks x 25-30 each way (12″ Red Band)
90/90 Banded External Rotation (Floss Band) x 10-15 (Break up as needed)
Banded Low Trap Pulldowns x 20 (Slow and controlled with floss band or longer orange band)
* 1 set for quality on each

Justin VanBeek

Written by: Justin VanBeek

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