Warm Up

3 Rounds, Deliberate Pace:

8e Staggered Stance Single Leg Toe Touches

:30 Reverse Bridge Plank

16 Plank Shoulder Taps

Strength

Complete 3 rounds for Quality:

:10 Left-Side Captain Morgan (Right Knee Up + Toe Up)

:10 Left-Side Captain Morgan (Left Knee Up + Toe Up)

:15 Crow Position Hold

:10 Right-Side Captain Morgan (Right Knee Up + Toe Up)

:10 Right-Side Captain Morgan (Left Knee Up + Toe Up)

Conditioning

Burpee Capacity Continued:

Beginner:

3 x 10 (rest :45 as fast as possible but consistent)

3 x 6 (rest :30)

3 x 4 (rest :10 between sets)

Total volume: 60 burpees

Intermediate/Advanced:

4 x 15 (Rest :45)

3 x 10 (Rest :30)

4 x 5 (as fast as possible, :10 rest between sets)

Total volume: 110 burpees

If you tested the 75 option, feel free to cut a little bit of volume here (such as 4 x 12, 3 x 9, 4 x 6). Perform however you did your testing on the first burpee capacity day; so if you tested with squat thrusts perform as squat thrusts, or no-push up burpee preform as a no-push up burpee. If you tested with jumping to a target, perform with jumping to target.