Warm Up
3 Rounds, Deliberate Pace:
8e Staggered Stance Single Leg Toe Touches
Strength
Complete 3 rounds for Quality:
:10 Left-Side Captain Morgan (Right Knee Up + Toe Up)
:10 Left-Side Captain Morgan (Left Knee Up + Toe Up)
:15 Crow Position Hold
:10 Right-Side Captain Morgan (Right Knee Up + Toe Up)
:10 Right-Side Captain Morgan (Left Knee Up + Toe Up)
Conditioning
Burpee Capacity Continued:
Beginner:
3 x 10 (rest :45 as fast as possible but consistent)
3 x 6 (rest :30)
3 x 4 (rest :10 between sets)
Total volume: 60 burpees
Intermediate/Advanced:
4 x 15 (Rest :45)
3 x 10 (Rest :30)
4 x 5 (as fast as possible, :10 rest between sets)
Total volume: 110 burpees
If you tested the 75 option, feel free to cut a little bit of volume here (such as 4 x 12, 3 x 9, 4 x 6). Perform however you did your testing on the first burpee capacity day; so if you tested with squat thrusts perform as squat thrusts, or no-push up burpee preform as a no-push up burpee. If you tested with jumping to a target, perform with jumping to target.