38x KBS +
38x Lunges +
38s Wall Sit
“Happy 38th Birthday Janell”
1:00 ALL-OUT Row (go for 38 calories)
How ever many calories you fall short make up the difference in Reverse Burpees
For example, if you get 30 calories in a minute perform 8x Reverse Burpees.
If you get 25 calories in a minute perform 13x Reverse Burpees, etc.
Rest 3:00 minutes after Reverse Burpees
19x Pull-ups +
3 rounds for time
Work up on Sled Drags (3-4 sets to find a heavy 30m)
30m Heavy-as-F%$K Forward Sled Drags +
5x Explosive “Approach” Step-ups (each leg), see photos
5 sets, rest plenty
5x Stubby Axle Press +
10x Stubby Axle Deadlift +
3x Weighted Pull-up
5 sets, rest plenty between
Attack the box! Explode.
Leverage is everything. The weight is right when the athlete’s body is 45 degrees to the floor.
To ensure a solid grip thread your hand through the strap and then grab it.
After the 5x Push Press lower the Axle down without putting it onto the floor in preparation for your deadlifts. This guarantees the grip stays under tension and is worked sufficiently. Notice how the bar is slowly slipping.
Your row and reverse burpees had to add up to 38. The row determined the number of reverse burpees to be performed. This was Janell’s third row. Seventeen Reverse Burpees await.