20110106 – 05h30 – Bounding Burpees – psycho KBSA style
JM + WarmUp (160 club)
A twist on the bounding burpees clip I saw on YouTube
We set up 16 “markers” (strange how they’re all kettlebells – I wonder why??)
1) Do a “2L bounding jump” between markers
2) Do a “1L bounding jump” between markers (alternate between L/R)
3) Do a “2L bounding jump” between markers. Land, do a Burpee (hence the name – bounding Burpees)
4) Do a “1L bounding jump” between markers. Land, do a 1L-Burpee (alternate between L/R)
5) Do a “2L bounding jump” between markers. Land, do a Burpee, and add in 5 reps of [Sw, C, Pp, Sn]. You should end up doing each exercise twice on each hand.
6) Do a “1L bounding jump” between markers. Land, do a 1L-Burpee, and add in 5 reps of [Sw, C, Pp, Sn]. If you jumped from your L leg, do the reps with your L hand. You should end up doing each exercise twice on each hand.
Now we get conplicated… we’ll do a 2 steps forward, 1 step backward to progress 1 marker at a time, but, it uses 3 jumps of energy. :-))
7) Do a “1L bounding jump” with L leg & a 1L-Burpee, a “1L bounding jump” with R leg & a 1L-Burpee, turn and do “2L bounding jump” & a Burpee, and add in 10 reps on each hand of [Pp, Sn]. You should end up doing 4 sets of each exercise.
HRMax= 166 kcal= 799