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200930

Donkey Kong


Warmup

2 Rounds For Time

50 Jumping Jacks

10 “Scap” Push-Ups

10 PVC Passovers

10 PVC Around The Worlds

10 Box Step Ups

Garage(RX)

21-15-9

Burpees

American Kettlebell Swings

Box Jumps

Perform 6 Lunges after every movement


Description

At 3…2…1…Go! You will start with 21 Burpees followed by 6 lunges, 21 Kettlebell Swings followed 6 Lunges, and 21 Box Jumps followed by 6 Lunges. Continuing with the same rep scheme for the round of 15’s and 9’s. Your score is the time it takes to complete all the reps.

Stimulus

The intended stimulus for this workout is a really high intensity almost sprint. No more than 85% or an all out sprint. This workout shouldn’t take too long to complete.

Scales and Mods

Burpees can be scaled down to Up Downs.

To scale the swing, lighten the load if you can, to something manageable.

Box Jumps can be modified by lowering the jump height or switching to Step Ups.

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