Warmup
3 rounds
:30 ski - increase effort each round
10 Suitcase deadlifts L + R
5 no push up burpees
*increase load each round
Select weight and practice devil's press/ db burpee
The goal is to hit the 75 (men)/ 50 cals (women) on the ski and then 75 (men)/ 50 cals (women) on the c2 bike (echo bike works too!) but every 2 minutes you will be interupted by a variation of burpees.
For the first 3 rounds, burpees are weighted with full pushup.
For next 3 rounds, burpees are weighted but no pushup, reps go up by 2
For next 3 rounds burpees are unweighted and up by 2 until workout is completed
DB Burpee is a burpee but instead of a jump at the top, it's a deadlift with the weights. Hands can stay on the weights throughout the rest of the burpee
(Cals are based on being able to get 20/15 cals in a minute if sprinting)"
