5 rounds OTC - 

30 pass through lunges (R+L=2) 15/20
15 four stop burpees
15 high windmills R 15/20
15 high windmills L 15/20

Post Rx to comments.


This is a good workout today, but don't be afraid of a little extra weight.  Also, some of you Superfits may find more benefit with a KB 25/35 instead of a DB.  Your call.


Are you having a hard time doing High Windmills?  Is shoulder flexibility keeping you from enjoying the benefits of this cool movement?  Keep practicing.  In the meantime, below is an effective alt for your core and legs.     

Alt. for the High Windmill 



Yep, I do mine "prayer style" too.  (Kristin)