Thursday 7/13/2023

10 rounds for reps of:

• 30 seconds of burpees

Rest 30 seconds

• 30 seconds of dumbbell thrusters

Rest 30 seconds

♀ 30-lb. DBs ♂ 45-lb. DBs

Minimal equipment: 

• Use what Dumbbells you have available 

Scaling:

For burpees perform step back and/or step up as needed. Use a weight for thrusters where you can complete with good form and still move fast 

Accessory: 

• 4x10 landmine rotations 

SPP (Specific physical preparedness): 

• Train/practice a particular task or skill for your specific goal 

Scripture: 

Exodus 5