Monday Workout

This is the last lurong workout. After this we will be retesting the first 3.

20 Min Time Cap:

Ascending Ladder of

• Burpees
• Front Squat
• Push Press
• Farmer Carry

Ending with a Finisher
Make sure to watch the video and read this entire page. All standards are the same for all divisions: Opens, Masters, and Masters +

1x

spaceplay / pause
escstop
ffullscreen
shift + ←→slower / faster (latest Chrome and Safari)

↑↓volume
mmute

←→seek
 . seek to previous
12…6 seek to 10%, 20%, …60%

The Rep Sequence

Round 1
3- Burpees
3- Front Squats
3- Push Press
100 Meter Farmer Carry (10 meter increments)

Round 2
5- Burpees
5- Front Squats
5- Push Press
100 Meter Farmer Carry (10 meter increments)

Round 3
7- Burpees
7- Front Squats
7- Push Press
100 Meter Farmer Carry (10 meter increments)

Round 4
9- Burpees
9- Front Squats
9- Push Press
100 Meter Farmer Carry (10 meter increments)

Round 5
11- Burpees
11- Front Squats
11- Push Press
100 Meter Farmer Carry (10 meter increments)

The Finisher
13- Burpees Muscle Ups (L3)
or
13- Burpee Pull Ups (L2)
or
13- Burpee Over Barbell (L1)