Burpee Mash II

Warm up:

Yoga Worms

25 Jumping Jacks

Soldier Walking

Arm Circles

Leg Swings (Front & Back/Lateral)

Knee Grab to Single Leg Deadlifts

Option 1 > 3 Months

2 rounds for time: 15 Burpees 20 V-Ups 15 Burpees 20 Thrusters 15/20 each 15 Burpees 20 Pullups ( or DB Bent Rows) 15/20 each 15 Burpees

20 V-Ups

15 Burpees 20 Thrusters 15/20 each


Option 2 < 3 Months

2 rounds for time: 15 Burpees 20 V-Ups 15 Burpees 20 Thrusters 10/15 each 15 Burpees 20 Pullups ( or DB Bent Rows) 10/15 each 15 Burpees

20 V-Ups

15 Burpees 20 Thrusters 10/15 each


Option 3 <1 Month

2 rounds for time: 5 Burpees 10 V-Ups 5 Burpees 10 Thrusters 5/8 each 5 Burpees 10 Pullups ( or DB Bent Rows) 5/8 each 5 Burpees

10 V-Ups

5 Burpees 10 Thrusters 5/8 each


Cool Down:

Child's Pose

Pigeon Stretch

Scorpion or Doorway Stretch

Hold each of the following stretches a minimum of 30 seconds each. If you don't have a resistance band at home, you can use an old tie or a jump rope.

Banded Hamstring Stretch

Banded Piriformis/Low Back Stretch

Banded Inner Thigh Stretch

3 Sets of 30 Seconds each side, lower back and piriformis stretches

QL Stretch



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