Joey Burr – Page 73 – Burr Strength

5/16/19 – WCE63

WARMUP – 3min Movement Practice & Setup AMRAP 25 Row/Ski 500m Then 3 Rounds of 1 LR Sandbag GetUp (60/80/100)(25/40/60) 5 2KB Squats

5/19/19 – WCE64

WARMUP – 4min Movement Practice & Setup ABCABC (4min cap each, :30s transition) A – 1 Round Row 600m 15 Burpees B

5/15/19 WCE65

WARMUP – 4min Movement Practice & Setup AMRAP 22 15/11cals Assault Bike 2 LR Mace Rob Shaul (15/20/30)(10/15/20) 10 Box Step Ups

5/13/19 – WCE58

WARMUP – 4min Movement Practice & Setup A 1min of cardio then AMRAP of exercise 1 minute. 1 minute rotation (3min per

KB 5/12/19

KETTLEBELL BOXING Round 1 S: STRAIGHT PUNCHES Jab // Jab/Cross // Hook/Hook 20 KB Swings, 20 KB Deadlift (Same Weight) Russian Twists