2 Sets of the following circuit:
Run to Sessions
Hip Mobility Series
10 Downdog Pushups
“What is What”
3 x 6 Minute rounds: one minute at each station, one minute rest between rounds (similar to FGB):
5 Yd Lateral Shuffle Burpee (on the soft mats)
Toes to Bar
Row for Calories
Rest 1 minute
There are six stations so we should have no more than 3 people per station (if there are 3 in a group then one person will use the Airdyne instead of the C2 Rower each round).
Man-makers are a complex performed with two dumbbells (or kettlebells if you want). Demo video here. From a standing position, jump down to a plank with hands on bells, perform a push-up, then row one bell up to your side, perform another push-up and row the other bell up, jump forward as you would in a burpee, clean the bells to your shoulders, lower to a squat, then press them overhead as you stand up. Repeat. You should try to get at least 5 reps of this complex in your 60 second interval. If you are using kettlebells for this exercise, take extra care stabilizing your wrist for the row–you can plant your hand on the floor if necessary.
Lateral Shuffle Burpees are performed between two cones: move sideways from one cone to the other, when you are just past the cone sprawl into a burpee, jump up and scramble sideways to the first cone, burpee, and repeat. Video example here (play with volume down, music is extremely NSFW). Cones will be set up five yards apart on the soft mats. If there are two people at that station, you will have to face each other on opposite sides of the cones to share the space (for three people, get creative). As always when performing lateral movements, be careful of your foot placement and your weight distribution so you don’t roll your ankle and/or wipeout hard. You should try to get 8-10 burpees per interval.
L4 – 2×50/2×35# DBs
L3 – no Rx for Man-makers
L2 – no Rx for Man-makers, sub knees to elbows if necessary
L0/1 – modify Man-makers by going to knees for push-up/row, sub Ball-up situps for T2B