Descending Short Interval Sets w/Burpees

Warm-Up

Twice (faster the second time!):

  • 200 m run
  • 8 jumping lunges
  • 4 burpees

Drills

  • Charlie’s Angels, front and back
  • Jump rope drill

Workout

5 rounds of:

  • 5 burpees
  • 400 m run
  • 90 second rest

IMMEDIATELY followed by…

5 rounds of:

  • 5 burpees
  • 200 m run
  • 60 second reset

Finisher

Two 4-minute rounds, 2-minute break between rounds:

  • 8 med-ball cleans
  • 16 med-ball twists
  • 32 double-unders

 

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