Burpee Surprise

Warm up:

Resistance Band Chest/Shoulder Stretches

3-5 Yoga Worms

Dynamic Side Lunge

Knee Grab to Single Leg Deadlift

Lunge Twists


Complete ONE of the following options:

Option 1 > 3 Months

30 Burpee Pullups (Burpee Jumping Pullup) 30 Burpee KB High Sumos 35/45 30 Burpee OH DB Press 15/20 30 Burpee OH Triceps Extensions 20/25 30 Burpee Squat Jumps 30 Burpees

Option 2 <3 Months

15 Burpee Pullups (Burpee Jumping Pullup)

15 Burpee KB High Sumos 35/45

15 Burpee OH DB Press 15/20

15 Burpee OH Triceps Extensions 20/25

15 Burpee Squat Jumps

15 Burpees


Option 3 < 1 Month

5 Burpee Pullups (Burpee Jumping Pullup)

5 Burpee KB High Sumos 15/25

5 Burpee OH DB Press 8/10

5 Burpee OH Triceps Extensions 8/10

5 Burpee Squat Jumps

5 Burpees


Post time to Comments


Cool Down:

Shoulder/Chest Stretches

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

QL Stretch

Child's Pose




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