Shock

Old & new exercises to shock our systems.
24 sets. It worked.

Regular Burpees x 10
Pullup bar hang x 20+ seconds
Thruster x 10 @ 45# bar
(squat into overhead press)
Prone Pullups x 5
(feet on floor, planked, pull up to squat rack bar)
(also called body row or reverse pushup)
Side planks x 20 sec each side
Swiss ball crunch x 25

Burpees x 10
Pullup bar hang x 20+ seconds
Thruster x 10 @ 45# bar
Prone Pullups x 5
Side planks x 20 sec each side
Swiss ball crunch x 25

Burpees x 10
Pullup bar hang x 20+ seconds
Thruster x 10 @ 45# bar
Prone Pullups x 5
Side planks x 20 sec each side
Swiss ball crunch x 25

Burpees x 10
Pullup bar hang x 20+ seconds
Thruster x 10 @ 45# bar
Prone Pullups x 5
Side planks x 20 sec each side
Swiss ball crunch x 25

This circuit pulled together a lot of things I wanted to work on.
- We got non-running conditioning from the burpees and showed improvement on the exercise.
- The thruster gave us a second multi-joint, full body exercise and worked on Crossfit improvement.
- We worked on getting to a real pullup by including the hang and prone pullups.
- We attacked our abs in a new way with side planks.

It was different and exhausting - just what we like.

Prone pullup, body row, reverse pushup, or whatever, it's tough.