“Burpee Say What!”
Rope
*Tire Flip*
Toes to Bar
*Hand-Release Push-Ups*
*Rope Pull Ups*
*Squat to Toss w/Med Ball*
Gliders
*Box Jumps*
Goal: To perform each exercise for 30 seconds
Rest: Set 1: 30 Seconds Set 2 -4: 20 Seconds
How to do the Workout: Perform the workout in a bootcamp style/circuit training fashion. Set 1 the W:R ratio is 30:30. Set 2 – 4: 30:20. Each exercise that has an asterisk next to it should be preceded by a burpee. From top to bottom: perform rope slams for 30 seconds straight, Before every tire flip you must do a burpee (burpee then tire flip, burpee then tire flip), Perform toes to bar for 30 seconds straight, before every hand release push up you must do a burpee…
Before every pull up you must do a burpee, before every squat to toss you must do a burpee, Perform gliders for 30 seconds without burpees, before doing a box jump you must do a burpee.