Ed R. keeping the bar close!

1. Review, as a group, the elements of the pre-class dynamic warm-up.

2. Technique review: the burpee. Box burpee, step-up burpee, strict burpee. Why competition burpees are dumb for training.

3. “SEAL Team 7”

In teams of two,


  • Row 250m
  • Run 200m
  • 20 Burpees

Athlete A starts with row, then runs. Athlete B does burpees. When A returns from the run, he starts doing burpees, and B gets on the rower

LIII and LII: as rx’d

LI: four rounds not for time of row 250, run 200m, 2 x 5 box burpees

Have fun!