Dec 25, 2017

Tuesday 2017.12.26

*Harney Bubble Gym is open 0800-1700*

Warmup

50 single unders / 50 double unders
Inchworm “out”
Spiderman “back”
PVC pass throughs
Then
1 round not for time
10-12 air squats
8-10 push ups

WOD

Prison Workout: 210 Burpees

What some call the “Prison Workout” typically consists of one classic exercise, the burpee. It is a full body workout that can be done literally anywhere. It is done in descending sets. Start with a set of 20 burpees, then walk to the other end of the “yard.”  If you are on a court (basketball, tennis) that’s the length of your “yard.”  If you are in a more enclosed space or “cell,” rest 1 minute.  Next do a set of 19 burpees, walk the yard, then 18, and so on until you are down to 1 burpee. Now congratulate yourself, you just did 210 burpees!  If that’s too much for your current capacity, start with a set of 15, 10, or even 5.  

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