Monday October 15th – Melissa Neff Camper Named: 30 Min AMRAP “Neffer Enough Burpees” 

FitWit Nation Kirkwood
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Monday:  10/15

Mobility Series: 5 Minutes

  • Passive/Active Supine Hip Flexor Holds at End Range 3×5 Seconds Each
  • Pistol Lifts Off (Over Yoga Blocks) 3 Each Side

Melissa Neff Camper Named: 30 Min AMRAP “Neffer Enough Burpees” 

AKA. “Neff’ Said” / AKA. “Neffer Stop Neffer Stopping” / AKA. “The Neffer Ending Workout”

/ AKA.  “Neffer gonna give you up, Neffer gonna let you down, Neffer gonna run around and desert you, Neffer gonna make you cry, Neffer gonna say goodbye, Neffer gonna tell a lie and hurt you”

 

Three Scores: 600m Run Time/ Total # of Burpees / Total # of Rep Completed

 

Buy In: 600m Run – Small Loop: Camper Gets a Time Non Runner 40 Cals for Time  

30x Air Squats

15x Push Up B: TRX Chest Press

5x R: Pull Ups W: TRX Pull Ups  B: TRX Rows

  • Once every is back inside from the run: Every 5 Minutes for the rest of the work out :30 worth of Burpees – Score for total Burpees at end. Minute 25/20/15/10/5 = 5 Total RNDS of Burpees
  • One full RND = 50 Reps
  • B: Level limited to 3 RNDS. With remaining time do Core Work :30 Rolling Plank