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April 9, 2017


Every 5 Minutes for 6 rounds*

Each round for time
400M Run
15 Burpees to a plate

*Start rounds at at 0:00, 5:00, 10:00, 15:00, 20:00 and 25:00 on the clock.

Workout: For this workout you will record the time of each attempt of running and burpees.  This workout is interval training in a short time domain so you should be pushing pretty hard each time through the chipper. Go hard in each round but to use the first round to “test” the workout and try to record negative splits in your later rounds.  If you are not sure you can make the 400M run and 15 burpees in the first rounds with some time to rest you can scale the volume by decreasing the burpees or shortening the run.  Your run and burpee speed should be much quicker than if this were just a 30 minute AMRAP of the two movements.  Make sure to stand tall on the top of your plate for each burpee with open hips to complete the rep. The size of the plate is your choice today! If you are unable to make the interval at any point your workout turns into an AMRAP for the remainder of the time left on the clock.

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