05/03/25

Big Bang

Equipment: DBs, Bar, KB, Box/Step

Warm Up:

30 sec 2 Rounds

Jog

Good Mornings

Squat Pulses

Cossack Squats

Dive Bombers

Workout:

For Time 30 Minute Cap

Partner Workout:

One partner works while the other 

One does KB Goblet squat hold. 

As a team Work to complete:

200 Jump Rope

100 High Knees

90 Toe Taps

80 VMO Air Squats

70 Single Arm Snatches

60 Sit Ups

50 Clusters

40 Box Jumps/ Step Ups/ Back Lunges

30 Heavy Dead Lifts

20 Burpees

10 Get Ups

Every Minute on the minute:

Resting partner does 2 Goblet Squats

If KB has to be put down: 2 burpee penalty

Home or no partner:

Half the reps 1 burpee EMOM