Warm Up
8 Minute Row or Bike
Then…
3 Rounds
-30 second plank hold
-10 Push Ups
-30 second squat hold
WOD: For Time
4 Rounds
-25 Burpees
-50 Air Squats
-Rest 1 Min
Score time includes the 3 min (total 1 min per round) of rest between the rounds!
Goal Time: Each round under 5 min (including rest). Can you go under 4?
For the burpees, chest and thighs touch the ground at the same time. Jump or step the feet in. Jump and clap.
Customize with elevated burpees or a no-push-up variation.
For the squats, all the way down to where the butt is below the knees. All the way standing at the top!
That depth is only if you can keep a flat back, heels down and chest up. If you start to round, shift into the toes, or otherwise lose your form, squat to a target or hold on to something.