I love squats, almost as much as I love Burpees! Everyone can do a squat, so you should give this workout a shot. If you need to modify... that is fine, step where it says jump and drop your knees if you need to on the push ups! Get after it!
WARM UP
- 400m Run + 1 minute Low Jumping Jacks (drop one hand to the floor each time you jump out)
- 400m Run + 1 minute Squats
- 400m Run + 1 minute Forward Hops
- 400m Run + 1 minute Inchworm (walk your hands out to high plank, do a push up, walk hands back in to feet)
HOT UP
4x 100m SPRINT with 10 seconds rest in between
2x 100m Lunge Lunge Broad Jump 10 sec rest in between
4x 100m Side Shuffle (LOW) 10 sec rest in between
WERK
- 25 Burpees then 50 Squats
- 25 Box Jumps then 50 Squats
- 25 Push Ups then 50 Squats
- 25 Shoulder Press then 50 Squats
- 25 DB Clean and Press then 50 Squats
- 25 Deadlift (heavy KB or Barbell or Dumbbells)
Rest for a hot second (more like 1 minute)
- 15 Burpees then 50 Lunges (1=1)
- 15 Box Jumps then 50 Lunges
- 15 Push Ups then 50 Lunges
- 15 Shoulder Press then 50 Lunges
- 15 DB Clean and Press then 50 Lunges
- 15 Deadlift then 50 Lunges
BONUS TRACK
Repeat your 4x100m Sprints and see if you have improved your time!