4 rounds for time: 

400 m run (2 min cardio)
25 burpees
25 jump squats
25 situps
25 conditioning curls 15/20 ea. (R+L=1)
25 walking lunges (R+L=1)

Post time to comments. 

Daily Extras - Throw in 25 triceps cable pushdowns 5/8

Workout Notes: 

  1. If you are breezing those jump squats weight them with a 15/20 lb DB.

  2. Make sure your elbows get all the way straight on curls.

  3. Jump squats and high volume lunges have potential to cripple rookies. Scale where needed.

  4. There are 100 total burpees in this workout … which is hardly any;) but if your shoulders are sore from the other day … Scale!

  5. One Thing to NEVER do During Burpees

  6. Why Burpees on a Plate?

Musings …

A special THANK YOU today to those who have served or are serving our country. We are so grateful to those men and women who have sacrificed so much for our freedoms and our nation.

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