10 snap to hollows (holding a PVC, :02 hold)
10 snap to Supermans (Holding a PVC, :02 hold)
10 Kips on bar (pull to hollow / pull to arch)
10 Kip with straight-arm pull downs
1-3 Bar muscle ups
A. Conditionig/Skill: Bar-Facing Burpees (14:00)
5:00 to practice proper foot-work.
35 BFBs for time. Record your time.
Time cap: 4:00
Rest 5 minutes
21 Burpee Box jump overs (burpees box jumps if not enough boxes)
7 BMU (x2 C2B, x3 Pullups/jumping C2B/C2Ring rows)
18 Burpee Box jump overs
15 Burpee Box jump overs
12 Burpee Box jump overs
9 Burpee Box jump overs
6 Burpee Box jump overs
3 Burpee Box jump overs
Time cap: 18:00
Extra Credit: Planks
5 x 1 min on /1 min off. Add weight if possible.
My fantastic BFB instruction video with star pupil, Stephen S.
When you realize today is basically a day of burpees.
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