Workout of the Day
10 rounds of 30 seconds at each station
thrusters
rest
lateral burpees over the bar
rest

We’ve got a classic combo to start off Sunday. You’ll only need a light barbell for the ten rounds of burpee and thruster intervals. Your bar should be light enough that you feel comfortable doing large sets of thrusters without needing to put the barbell down during your thirty second work period. Get your heart rate up before this workout starts and make sure to try a few reps of both the thruster and the burpee. Keep your burpees as fast as possible and use the thirty second rest period to recover! Your score will be total reps today.

standard: 75/55 lb
rx: 95/65 lb
sport: 115/185 lb
overachiever: 135/95 lb

CFD at home:
This workout can be done with a barbell, dumbbell or kettlebell. If you have a dumbbell or kettlebell you can switch arms every round for the thrusters. If your weight feels a bit heavy for thrusters leave the weight out of it and do jumping squats instead! Burpees can be done in place or add a lateral jump over your dumbbell or kettlebell after each burpee if you want to mix things up. Your score today will be total reps.