4 Total Rounds:

a) 5 Minute AMRAP:
• 7 Burpee DB Ground to Overhead @ 20-50/10-35 lbs.
• 14 Box Split Jumps (7/leg) @ 20 in.
• 21 KBS to Eye Level @ 26-53/16-35 lbs.

b) 2 Minute Bike/Row/Jog at Recovery Pace

*This is 28 total minutes of work, so pace accordingly and pick a weight that challenges you, but allows you to stay moving consistently. If you are having to rest a significant amount of time between reps of the Burpee Ground to Overhead, you went too heavy. Pick a weight that allows you to work through them at a consistent pace. Same thing goes for the KBS. Our goal with this is to maintain around the same number of rounds each 5 minute period. So, say you get 3 rounds the first three AMRAPS and then 3 and a half rounds the last AMRAP. That's great pacing and what we are striving for in this workout. If, however, you get five rounds the first AMRAP, and then only get 2-3 the next three AMRAPs, you went out way too hard and did not pace appropriately. Pick a pace, stay with it and maintain consistent movement throughout this workout.

*The Box Split Jump is similar to the Split Lunge Jump from earlier this week with the exception being that one foot will be on a 20 inch box while the other is on the ground. When you jump, you will switch feet on the box each rep and alternate until you get to 14 total reps (7 per leg). For a great video demonstration of this movement, go to YouTube and type in, "Dan Pope - Box Split Jump".