1/2 Burpee Surprise & Heavy Squats

Updated: Sep 27

Warm-up:

200 m Run

Down Dog to Runner's Lunge & Twists

Down Dog to Pigeon

Resistance Band Chest/Shoulder Stretches


Complete ONE of the following options:

Option 1 > 3 Months

15 Burpee Pull-ups (Burpee Jumping Pull-up) @Home - Burpee DB Bent Row 15 Burpee KB High Sumos 25/35 15 Burpee OH DB Press 15/20 15 Burpee OH Triceps Extensions 20/25 15 Burpee Squat Jumps 15 Burpees

Option 2 <3 Months

8 Burpee Pullups (Burpee Jumping Pull-up)

8 Burpee KB High Sumos 15/25

8 Burpee OH DB Press 10/15

8 Burpee OH Triceps Extensions 10/15

8 Burpee Squat Jumps

8 Burpees


Option 3 < 1 Month

5 Burpee Pullups (Burpee Jumping Pull-up)

5 Burpee KB High Sumos 10/15

5 Burpee OH DB Press 5/10

5 Burpee OH Triceps Extensions 5/10

5 Burpee Squat Jumps

5 Burpees


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Part Two

Complete necessary warm-up sets to find the appropriate weight needed. Then perform 3 sets of Back Squats and 3 sets of Front Squats*. Rest 2-3 minutes between sets.

3 X 5 AHAP Back Squats

3 X 5 AHAP Front Squats

*Less than 1 month complete 2 sets of 5 reps with perfect form.


Cool Down:

Child's Pose

Low Back & Piri Stretch

QL Stretch