Run 4 miles with 80 burpees. Here's how I did it:
1st mile:
Run 1/2 mile
10 spiderman burpees
Run .25 miles
5 burpees
Run .25 miles
5 burpees
2nd mile:
Run 1/2 mile
10 spiderman burpees
Run .25 miles
5 burpees
Run .25 miles
5 burpees
3rd mile:
Run 1/2 mile
10 spiderman burpees
Run .25 miles
5 burpees
Run .25 miles
5 burpees
4th mile:
Run 1/2 mile
20 spiderman burpees
Run 1/2 mile
15 pull ups
15 alternate grip pull ups
15 chin ups
10 chin ups
10 alternate grip pull ups
10 pullups
10 pull ups
10 pullups
10 alternate grip pull ups
Rope climb x 2
Walk 1 mile with sand bag (25 pounds)
Try various grips and carries.
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