• coachmk

Motherf*ucking Burpees up a Motherf*ucking HILL!

This is for everyone who came out tonight!  WAY TO GO!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!   If you wanna do a "recovery" run in Wash Park tomorrow morning at 6:15am, you are MORE than welcome to join me!


WHEEEEE!!!!!  How much fun was that workout tonight???!?!?!!??


Resistance Bands pulse out left right, forward left right, pistol squat holds left right

.5 mile warm-up slow jog

0.05 mile long jump resistance band burpees

0.05 mile hill bounding 

0.05 mile downhill sprint

2 minute rest

0.05 mile long jump burpees 0.05 mile hill bounding  0.05 mile downhill sprint

2 minutes rest

0.05 mile long jumps 0.05 mile hill bounding  0.05 mile downhill sprint

2 minutes rest

0.05 mile diagonal walks 0.05 mile hill bounding  0.05 mile downhill sprint

2 minutes rest

0.05 mile left leg resistance band shuffle 0.05 mile hill bounding  0.05 mile downhill sprint

0.05 mile right leg resistance band shuffle 0.05 mile hill bounding  0.05 mile downhill sprint

4x.05 mile steep uphill sprint repeat

2x.05 mile burpees up a steep hill


YOU ARE COACHED!  YOU ARE LOVED!  YOU ARE WELCOME!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

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