10 ROUNDS - FOR TIME
5 Burpees
10 Squats
General Warm Up
3-5min of Cardio of Choice, followed by…
3 ROUNDS
8 Spiderman Lunges (4 per leg)
10 PVC Sumo Deadlift High Pull
5 Squats with :04 descent
Specific Warm Up
Not much for this one! Just make sure your burpee option is doable!
Workout of the Day
10 ROUNDS - FOR TIME
5 Burpees
10 Squats
Workout Notes
Oh it’s always the simple ones, huh? This couldn’t be simpler! The idea is to get through these 10 Rounds as fast as you can, resting when you need to. Do 5 Burpees. Do 10 Squats. Repeat forever!
If the Burpees aren’t happening for you, go with Squat Thrusts!
If the Squats aren’t happening for you, you can go with a LIGHT Kettlebell Deadlift or Kettlebell Swings, but note that if you are doing this the day after Workout 4, those muscles may be too toasty for that. In that case, try Lunges or Step Ups in place of Squats.
Optional Accessory Work
Spend 10-20min working on the Pull Up Strength Program!
Cool Down
1-2min at the Bottom of the Squat
1-2min of Chest Stretches on Each Side
1-2min of Child’s Pose
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