Complete 10 rounds of the following:

In 2 minutes you are to sprint 200m, do 5 burpees  and complete as many squats as possible.  
Rest precisely 1 min. 

Post squats completed from each round to comments.

Workout Notes from Candice (our programmer this week):

  • Push that Sprint. Push the burpees and squat like its hot! You do get a full 60 seconds of rest ya know. 
  • Keep that chest up on those squats. Keep your form. Sometimes when those reps start climbing and we are going for speed, we have a tendency to bow more and squat less. Chin up, chest high y'all. 
  • Modify the sprint by using the row/bike/elliptical.
  • Its been a while since we have done this one. Go check out the comments from the last time, they are actually quite entertaining.

From Cand: 

Calories on REST days?

I get this question often, "If I'm not working out should I eat less?" 


Rest days are commonly only 1-2 times a week. We rest so our bodies can recover, but we also need fuel (calories, vitamins, minerals & other nutrients) to fully recharge. 

We may be burning fewer calories on rest day, but in order for our muscles to recover, we need adequate food and hydration. I suggest you eat all your normal meals, providing they are balanced. Doing so will make your workout the following day much stronger and more productive. 

Take extra good care of your hands. A little bird (Cand), told me we might be coming back to pullups later this week.