30 min Burpee & Barbell Workout
Start a timer and do 20 Deadlifts, 10 Burpees and 10 Air squats
as fast as possible. Rest until 2:30. At 2:30, do 10 Power Cleans,
10 Burpees and 10 Air Squats. Rest until 5:00. At 5.00, do 10 Push Press,
10 Burpees, and 10 Air Squats. Rest until 7:30. At 7:30, do 10 Thrusters,
10 Burpees and 10 Air Squats. Rest until 10:00. Repeat for 3 Rounds,
or 30 mins total.
Wt 40 - 50/25 - 35 kg
Every 2:30 mins for 30 mins (3 Rounds)
20 Deadlifts + 10 Burpees + 10 Air Squats
10 Power Cleans + 10 Burpees + 10 Air Squats
10 Push Press + 10 Burpees + 10 Air Squats
10 Thrusters + 10 Burpees + 10 Air Squats
DB/KB Version
20 Deadlift etc, etc
10 SA Power Clean Alt or 5 R/5 L etc, etc
10 SA Push Press 5 R/5 L etc, etc
10 SA Thruster 5 R/5 l etc, etc
MB/SB - Same BB Version
Non Equipment Version
20 Mountain Climbers etc, etc
15 Sit ups Etc, etc
10 HR Push ups 0r Box Dips etc, etc
20 Star Jumps etc, etc