Name: Playbook - McKenzie Flinchum - Hang on
Uploaded: 2021-12-13T17:46:11.830Z
Duration: 20 min
Description: Hang on

Every 4:00, complete 15 calorie assault air bike, 12 DB clean and jerks, and 9 burpee box jumps

Recommended weights: 50# DBs for men, 35s for women. Scale as needed. (Should be able to do reps unbroken)

Box height: 24” for men, 20” for women. Scale as needed or scale to regular burpees.

Each round is for time. Rest the remainder of the 4:00.

-Drive through legs
-Push and pull with arms

Assault air bike

-clean dumbbells up to shoulders
-flat back
-push press or push jerk dumbbells overhead 
-extend elbows at top of rep

Dumbbell clean and jerks

-full burpee 
-jump onto box, extending legs and hips at top of rep 
-step or jump down

Burpee box jumps

Intervals for time

Hang on

That’ll make you feel those weekend beers

Hang on

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