July 5, 2022

Tuesday, July 5:

"TOP GUN"

4 rounds, each round for time, of:

Run, 400 m

10 Burpee Pull-ups

Dual Dumbbell Suitcase Lunge, 50/35 lbs, 50 ft

Go every 5 mins.

Goal: 3:30-4 mins per round Time cap: 4:30 per round

Notes

This workout is centered around being at a steady pace with minimal rest between rounds. We are not looking to hit each workout as maximum effort, but more looking for equal pacing each round. Transitions will be key here and we should hit the run directly into the burpee pull-ups, then picking up the dumbbells and going 25 ft out and back before getting ready for the next set.

Competitor:

4 rounds, each round for time, of:

Run, 400 m

8 Burpee Bar Muscle-ups

Dual Dumbbell Suitcase Lunge, 70/50 lbs, 50 ft

L2:

4 rounds, each round for time, of:

Run, 400 m

8 Burpee Pull-ups

Dual Dumbbell Suitcase Lunge, 35/25 lbs, 50 ft

L1:

4 rounds, each round for time, of:

Run, 400 m

10 Burpee Jumping Pull-ups

Walking Lunge, 50 f