November 30, 2023


Hot For The Holidays Partner Version:

As Many Calories as Possible In 18 Minutes

Partner #1 10 Burpee Pull-Ups

Partner #2 Bike as Many as Calories as Possible

  • When Partner #1 Finishes The Burpee Pull-Ups It Initiates The Switch
  • Score Total Calories on Bike
  • Sub Burpee jumping pull-ups or burpee box jumps if no pull-up



 “Gi Jane”

For Time:

100 Burpee Pull-Ups



For Time:

100 Burpee Jump and Touch 6” Target


Open Prep Extra Credit:

For Quality

21 Alternating Dumbbell Snatch (50/35)

Rest :30

15 Alternating Dumbbell Snatch

Rest :30

9 Alternating Dumbbell Snatch

  • Focus on transitioning and being as smooth as possible

November 30, 2023