Fumble Burpees

AO: Falcon Hill
Date: 01/28/2021
Time: 0530
Q: Cornelius
Pax: Ditka, Goldstar, Swobbles, Frank the Tank, Cobra

Warm up: Back arches, Side straddle hops

Part 1:

Circuits, 3min rounds, 1 min rest, 6 stations

Jump rope


Indian club

pull a sixty pound sand bag to yourself with attached rope, run to stretch the rope back out and repeat

Bag O Pain. (70 lbs of rubber mulch, no handles) 5 slams, 5 under hand throws, 5 over hand throws, repeat

Weighted ruck step ups

Part 2:

Play ultimate frisbee with a lighted glow ball. Whenever the ball is fumbled all pax do 5 burpees. We fumbled 15 times. You do the math.




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