This is a classic exercise that can be worked into any THANG you might have in mind (or even a warmup or MARY). The Navy Seal burpee (or Seal Burpee) is a standard burpee but on the down you are executing a sequence of three merkins where on the first two, execute a knee-tuck on the up.
This riff on Moneky Humpers never disappoints. It's 3-way monkey humpers...Spider Monkey, Chimp Humpers, Gorilla Humpers Spider Monkey Humpers - Standard Monkey Humpers but with feet together. PAX will complain about the family jewels, so expect some MC Chimp Humpers - Standard Monkey Humpers (feet shoulder width apart) Gorilla Humpers - Standard Monkey Humpers but with feet more than shoulder width apart. Start with Spider Monkey Humpers, then Chimp Humpers, then Gorilla Humpers. These are on Q and should be done in rapid succession (no gaps) similar to Bolt 45s. The rep count is up to the Q.
Bernie Sanders Indian Run: while PAX are lunge walking backwards in a line, the PAX in front will Bernie backwards to the back of the line. Upon getting to the back of the line, will resume backwards lunge walk, yell go so the next PAX can proceed with his Bernie.
