“Killer B’s” AMRAP 3: 21 Lateral Barbell Burpees 21 Overhead Squats (75/55) Max Calorie Row rest 3 minutes AMRAP 3: 18 Lateral Barbell Burpees 18 Overhead Squats (95/65) Max Calorie Row rest 3 minutes AMRAP 3: 15 Lateral Barbell Burpees 15 Overhead Squats (115/80) Max Calorie Row rest 3 minutes AMRAP 3: 12 Lateral Barbell Burpees 12 Overhead Squats (135/95) Max Calorie Row
L2 Sub Burpees L1 Sub 15, 12, 9, 6 Burpees Goblet Squats
Although these intervals are short, there is such a thing as going to fast on the burpees to start. More important than flying through the opening movement is holding onto the overhead squats for big, and ideally unbroken sets. As the repetitions go down, the burpees become more manageable, but the weight on the barbell gets heavier. If athletes are able to control their pace and breathe through a steady set of overhead squats, they will have the kick needed to put some good power into the bike to finish things out. Choosing the right weight and the right pace will allow athletes to execute well on each round.