10-8-6-4-2 Strength/ Burpee Bonanza

This is what I taught last night in my Total Strength Extreme class at the Morrison YMCA.  We were able to complete most of the assignment in the hour-long class; when it was all said and done, we'd completed 174 burpees!!!!  Can you complete all 210?!  In reality, this workout is much less daunting than it seems at first sight.  Each and every burpee is different, working entirely different muscles each set.  You shouldn't fatigue any one muscle group....and that allows you to just keep on moving through it.  Also, feel free to modify the burpees (push-up or no push-up, push-up on your knees, hop-in or walk-in).  Rest only between sets; complete your 10-8-6-4-2 exercise pairing without stopping, allowing that heart rate to skyrocket.

Equip: Jump Rope, Gliders, Mat, Heavy DBs

WARM-UP:

• 100-80-60-40-20 x Jump Rope
• 10-8-6-4-2 x Burpee (w/ or w/o push-up, on knees or toes for p-u, jump or no jump) (30)

ABS:

• 10-8-6-4-2 x 
• Supine Straddle to Tuck-Up (on your back: straddle your legs then tuck-up)
• Gliding Plank Jack to Tuck-In (in plank w/ gliders on feet: straddle legs then tuck-in)

• 10-8-6-4-2 x 
• Pike-Up (on your back: lay flat, then pike-up touching both toes with both hands) 
• Gliding Pike-In

MAIN SET: (bold #s in parentheses mark the total # of burpees completed thus far)

#1:

• 10-8-6-4-2 x 
• Side Lunge Thruster (side lunge + overhead press)
• Side Burpee (1/2 of reps facing R, then 1/2 of reps facing L) (when in plank point both toes one way off to side, hop in facing sideways - uses obliques) (60)

#2:

• 10-8-6-4-2 x 
• DB Squat Clean and Thrust (dumbbell squat clean + stand up from squat while pressing DBs overhead)
• Knee-In R and L to Burpee (90)

#3:

• 10-8-6-4-2 x
• Chopping Lunge (10-8-6-4-2 x ea. side) (step back w/ R leg into lunge, swing 1 dumbbell down toward R leg then up to L shoulder)
• Dive Bomber Burpee (120)

#4:

• 10-8-6-4-2 x
• Sumo Dead Lift High Pull
• Weighted Burpee (150)

#5:

• 10-8-6-4-2 x 
• Pillar Lunges (10-8-6-4-2 x ea. side) (lunge fwd. and bkwd. on same leg without touching in between)
• Single-Leg Burpee (1/2 of reps on R, 1/2 of reps on L) (180)

#6:

• 10-8-6-4-2 x 
• Down Sumo Squat Hold: Elbows-on-Knees Curl to OH Press
• Burpee Jack (210)

STRETCH: