Sunday -I watched a video of a very similar routine on Crossfits website.

Warm Up – 3 Rounds of 30 reps each (Finished in 3:56)

• Pushups
• Situps
• Squats

Routine – Complete for Time (Finished in 7:22, w/12 lbs training vest)

15-12-9-6-3  Burpee into Thrusters (Barbell #25)

25-20-15-10-5 Pullups

These are done 15 Burpee, 25 Pullup, 12 Burpee, 20 Pullup… 3 Burpee, 5 Pullup

Cash Out – As many rounds in 10 minutes as you can of (Finished 6 rounds with 19 seconds to spare)

• 10 Dands
• 10 Gluteham Situps
• 10 Overhead Barbell Squats (25lbs)

Though this was a quick workout, it was pretty tiring and difficult to do. The Barbell Burpee Thruster exercise is difficult to imagine, but its just as it sounds – A pushup on the barbell, a squat thrust in, a small clean of the barbell to you shoulder (you will be in a sitting/squating position) and a jump plus a thruster into the final position. You can check out the routine here if your not sure. Its a great exercise though I found that the overall form became very sloppy at high repetitions.

Monday - Just another early morning routine to kick start the day. I am sure I pulled something in my lat, because the pullups yesterday were bugging me. I believe this week may be a pullup-free week.

Warm Up – Building the Burpee – Complete 3 Rounds of 20 reps each (Finish in 5:21)

• Pushups
• Squat Thrusts
• Squats
• Jumping Jacks
• Burpees

Routine – Complete as many rounds in 20 minutes as possible of (Finished 11 Rounds with 18 seconds to spare, with 20lbs training vest)

• 20 Pushups (done on my make shift pushup bars)
• 30 Weighted Squats (Barbell #25lbs)
• 40 Bicycle Kicks (2-count)