Today’s FitQuest workout is an AMRAP(as many rounds as possible) in 30 minutes. Each round is made up of the following exercises.
• 400m run
•10 Sumo Deadlift High Pull (95/65)
•10 Burpee box jumps
•10 Commando pull ups
•10 Dummy throws with Ground and Pound (10 high intensity strikes to the grappling dummy after the takedown )
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*Penalty
>3 rounds: 1 mile run
3-4 rounds: 800m run
4-5 rounds: 20 pull ups
5+ rounds: 20 double unders
Even though the goal is to get a lot of rounds completed in the allotted time, be smart & remember to use proper lifting technique for the SDHP lifts. Also, the burpee box jumps can be modified to burpee box over’s if you’re looking for a challenge. Using a 24″ box is more than adequate for this particular exercise.
Train smart, go hard and push yourselves today. This workout is a lot of fun and can also be done as a partner workout.
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