The Berlin – Tuesday, March 14 (O4W)

Tuesday:

Workout:

The Berlin (Because it takes your breath away)

2 parts that are 14 min. each with a 2 min. rest between.
Scoring: Add Tabata push-up score + Completed stations in each 10 min. circuit + Tabata squat score

Part A
1. Tabata Push-up – On toes and hands free at bottom (count your lowest rep round)
10 second rest transition
2. 10 min. circuit (count each station):
· 20 DU (60 singles)
· 7 Barrier jump burpees
· 9 medball sit-up and press (20/15)
*2 min. rest*

Part B
1. Tabata Squat (count your lowest rep round)
10 second rest transition
2. 10 min. circuit (count each station)

• 7 Walking Lunges/leg (They start their lunges next to where their KB is)
• Run 1 lap (the run starts from the point where they finish their lunges to their KB)
• 9 Deadlift High Pulls

  1. Red: above
    White [at least 4 tabata rounds of pushups on toes](45+ lb +/35 lb +) (15,12)
    Blue [knee push-ups] (35 lb +/25 lb. +) (15,12)
    sub step-back lunge for jumping lunge
    Sample Score: 6 + 20 + 15 + 22 = 63