Warm Up:

4 Rounds, Deliberate Pace:

10 Wide Stance Standing Forward Bends (flow between reps)

5 Plank + Shoulder Tap + Down Dog


:20e Side Plank or Side Star Plank

Strength:

3 Rounds:

6-12 1-Arm Strict Press

If your dumbbell or kettlebell is too heavy to press, use a household object that is an appropriate weight. A jug of water, a can of beans, whatever makes sense and allows you to perform the movement appropriately. Have fun with it! Post your innovations!

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 8, 4 x 5). We will be increasing the volume and decreasing the rest in order to increase capacity before retesting. Perform however you did your testing on Tuesday; 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. 

Core Finisher: (Choose one)

Option one:

4-5 Rounds:

Add 1 rep to whatever you did on tuesdays complex…

10 Hollow Rocks

10 V-Ups

10 Tuck Ups

:10 Hollow Hold

Rest :30-45 after each round

Option 2:

3-4 Rounds:

10 Seated Pike Ups

10 Single-Leg Glute Bridge (each)

10 Straight Leg Sit-Ups

Rest :30-:60 after each round