The Burn

Warm-up:

10 Walking Inchworms

10 M Toe Walks

10 M Heel Walks

Leg Swings (Laterally & Front to Back)

Arm Circles


Option 1 > 3 Months

Complete 8 Rounds AFAP (As Fast As Safely Possible)

200 m Run/Row or 1:00 on Assault Bike

25 KB Swings 25/35

25 Situps

20 Russian Twists (R+L=1) 15/20


Option 2 < 3 Months

Complete 6-7 Rounds AFAP (As Fast As Safely Possible)

200 m Run/Row or 1:00 on Assault Bike

25 KB Swings 15/25

25 Situps

20 Russian Twists (R+L=1) 10/15


Option 3 < 1 Month

Complete 4-5 Rounds

200 m Run/Row or 1:00 on Assault Bike

15 KB Swings 10/15

15 Situps

10 Russian Twists (R+L=1)


Option 4: Strength Focus

Complete 3 Rounds of the main workout. Then complete warm-up sets of Front Squats.

Then,

3 x 5 Front Squats AHAP


Cool Down:

Child's Pose

Low Back & Piri Stretch

QL Stretch

Pigeon Stretch

Scorpion or Doorway Stretch


Post number of rounds and thoughts to comments