Capacity

Warmup
3 rounds
1 min cardio
25/25 banded monster walk
10 glute bridge walk outs
5 no pushup burpees

Prep
Dball/ Sandbag clean OR Barbell
(Or first pull of a headcutter)

A couplet with burpees again...This is a variation of last week’s capacity workout with a different intention mentally and physically.

These 2 movements will require explosiveness. Ideally get the dball cleans or the headcutters done in 20-30 seconds leaving 1 min to go hard on burpees.

Goal is to work to hit same number of burpees each round, only decreasing by 1-2 reps as you fatigue.