Warm Up
8:00 Dual Prep Flow
0:00–2:00 Easy Jump Rope or Bike
2:00–6:00
2 Rounds
10 Banded Pass Throughs
10 Banded Good Mornings
10 Alternating V-Ups
5 Up Downs + Lateral Jump over PVC (be careful)
5 PVC Muscle Snatch
6:00–8:00
2 Rounds
2 Lateral Burpees Over Bar
4 Empty Bar Power Snatches
Workout Prep:
2 Rounds @ 60–70%
15 second Max Burpee Over Bar
15 second rest
* Build close to workout pace
Today we are performing the June Burpee Challenge workout.Once complete, you will rest until the 20:00 mark and then perform “RANDY”.
June Burpee Challenge – FREEDOM (RX):
Every 1:00 (12:00)
45 seconds Max Burpees Over Bar
15 second Rest
(Score is Total Reps)
INDEPENDENCE:
Every 1:00 (12:00)
45 seconds Max Burpees Over Bar
15 second Rest
(Score is Total Reps)
LIBERTY:
Every 1:00 (12:00)
45 seconds Max Up Down
15 second Rest
(Score is Total Reps)
Rest 8:00 after Part 1 and begin this at 20:00…
FREEDOM (RX) – RANDY
For Time:
75 Power Snatch (75/55)
(Scored by Time)
TIME CAP: 12:00
INDEPENDENCE:
For Time:
75 Power Snatch (65/45)
(KG conv: 30/20)
LIBERTY:
For Time:
50 Dumbbell Snatch (light)
*In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.*
Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Seated QL Stretch
1:00 Chest Stretch
1:00 Seated External Rotations
*Rest as needed between sides, movements and sets.
Optional Accessory
Tabata 8 sets (4:00)
20 seconds Hip Extensions (or Supermans)
10-second rest