"One Burpee Every 5th" - The Latest Version (S3 Conditioning)

Equip: Jump Rope, Box (24), DBs (20s), Heavy KB (1.5)

WARM-UP:

*50 x Air Squat

-1 x Inchworm Out - PushUp - Inchworm In after every 5th rep

SET #1:

A) 50 x DB Lunge Thruster

-1 x Burpee after every 5th rep

B) 2 min. x Challenge Jump Rope (*Double-Under, High Knees, Single Leg, etc.)

-1 x Burpee every time you pause/ rest/ mess-up

SET #2:

A) 50 x Box Jump (challenge: Box Over Jump)

-1 x Burpee after every 5th rep

B) 2 min. x Handstand Hold (free standing or vs. wall, mod: decline plank at box)

-1 x Burpee every time you pause/ rest/ mess-up

SET #3:

A) 50 x Toes-to-Bar

-1 x Burpee after every 5th rep

B) 2 min. x 10m Shuttle Run Fwd. there/ Bkwd. back

-1 x Burpee on every end line

SET #4:

A) 50 x Heavy KB Swing

-1 x Burpee after every 5th rep

B) 2 min. x Challenge Jump Rope (*Double-Under, High Knees, Single Leg, etc.)

-1 x Burpee every time you pause/ rest/ mess-up

SET #5:

A) 50 x KB Deadlift High Pull

-1 x Burpee after every 5th length

B) 2 min. x Handstand Hold

-1 x Burpee every time you pause/ rest/ mess-up

SET #6:

A) 50 x Front Rack Step-Up (switch legs every 5 reps)

-1 x Burpee after every 5th rep

B) 2 min. x 10m Shuttle Run Fwd. there/ Bkwd. back

-1 x Burpee on every end line