3 RF-ME: Burpee Broad Jumps, Barbell Windshield Wipers and Single Dumbbell Overhead Squats
3 rounds for max reps of:
max rep Burpee Broad Jumps, 2 mins
max rep Barbell Windshield Wipers, 75/55 lbs, 2 mins
max rep Single Dumbbell Overhead Squats, 50/35 lbs, 2 mins
After a single focus of pulling yesterday, today’s workout features some lower-body squatting/explosive movement, upper-body pressing/stabilizing, and midline.
For the Burpee Broad Jumps, make it a goal to prioritize quality of reps and get a longer jump over performing small bunny hops and accumulating a lot of reps. Think power output! If you start out performing Broad Jumps that are approximately 4-5 feet, make it their goal to stick with that distance throughout the workout.
For the Wipers, keeping a hollow-body position with legs straight will be a priority. You could easily go through this movement quickly, just like the Broad Jumps, and accumulate more reps, but again, the goal here is quality. Focus on keeping a stationary torso and legs and core that move as one unit.
For the SA DB OHS, choose a weight that allows you to perform sets of around 10-15 at a time, and you get to pick how many reps each arm gets.
Within each 2-minute increment, a good goal on the Broad Jumps is to accumulate around 20-30 quality reps, 30 Wipers, and about 30 OHS. Get some!