Joey Burr – Page 55 – Burr Strength

Athletic – 7/11/19 – C009

Row 4x400m Intervals — 5 Rounds 20 Sledges 20 Ring Rows — Run 4x400m Intervals

Row 1600m — 5 Rounds 30 Single Unders or Double Unders 20 Ab Mats 10 Thrusters — Row 1600m

AMRAP 15-25 30 Mountain Climbers 300m Run 15 Situps

0-5 :WARMUP IF YOU ARE LATE YOU RISK INJURY. Foam Roll Problem Area Roll Over to V-Sit Band Walks – Hand &

DAY 2 Warmup AMRAP 12 20 Battle Rope Slams 3 Burpees 20 High Knees 4 Rounds or 20min 3-5 Vertical Hand over