Sean Duffy PT

Royal Marine Commando Burpee Challange Series.

Workout Three - Full Body Round Robin.

This workout consists of running around the football pitch and carrying out body weight exercises at each corner.

Run five times around the pitch, at each corner:

1st Corner: Burpee
2nd Corner: Lunges
3rd Corner: Squats
4th Corner: Push Ups

Using the Ladder Method the Reps are below:

1st Round: 5 reps
2nd Round: 10 reps
3rd Round: 15 reps
4th Round: 10 reps
5th Round: 5 reps

For Lunges 1 rep = both left and right lunges.

This simple workout can be carried out without any equipment and only using a football pitch.

I have created a six week programme and will release videos detailing each session. There are six workouts.

This work out combines the Upper and Lower Body Round Robins ( workouts 1 and 2) and mimics the stress the of the Burpee challenge itself.

Both Workout 1 and 2 are posted on my page.

Quick and Simple Overnight Oats:

Protien: 37g
Fats: 8.8g
Carbs 37g
Calories 385

I don't have time to faff about in the morning making poached eggs. So I knock up this quick and easy recipe the night before.

When I wake up at 04.30 am I just grab the bowl out of the fridge munch the lot and head of to coach.

Let me know your recipes and I'll try it out!🙌