F.A.S.T.

“Elizabeth” 21-15-9 reps of: Clean 135 pounds Ring dips

Burpees in a Day How many can you do in a day? Sprint: 50-100 Super: 100-200 Beast: 300

Warm-up: Jog or jump rope 5-10 minutes 10 burpees Main set: Run 1/4 mile 2 x 5-15 laying or hanging leg raises 30-second plank Recover 30 seconds Run 1/4 mile 2 x 10-30 mountain climbers 30-second plank Recover 30 seconds   Main set repetitions: Sprint: 1-3x Super: 4-7x Beast: 8+x

Weighted pull-ups 1-1-1-1-1-1-1 reps

12 jumping squats 11 kettlebell swings 10 Russian twists 9 supermans 8 wall ball shots 7 power snatches 6 man-makers 5 burpee box jumps 400 meter run 3 handstand pushups 2-minute plank … and a dead-hang pullup, no band

For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders  

Main Set: 50 burpees 30 squat tosses with sandbag 10-30 pistol squats each leg 10-30 pull-ups 5 rope climbs or 5 x 25’ bear crawl Sprint: 1x Super: 2x Beast: 3x Elite: 4x