S3 Conditioning: "ONE BURPEE EVERY 5TH REP"

Equip: Heavy DBs (I used 20s), Pull-Up Bar (band for assistance, if needed), Box (20"), Jump Rope

"ONE BURPEE EVERY 5TH REP"

WARM-UP:

*400m Run

*50 x Air Squat

     -1 x Burpee after every 5th Air Squat (1-2-3-4-5 squat, 1 burpee, 6-7-8-9-10 squat, 1 burpee, etc.)

MAIN SET:

*50 x Double-Under (mod: 150 x Jump Rope Singles)

    -5 x Burpee every time you mess up/ take a break

*50 x alt. Split Squat DB Snatch (DBs hanging, small jump and land at bottom of lunge w/ DBs locked out overhead, switch legs ea. rep)

    -1 x Burpee after every 5th S-S Snatch

*50 x Double-Under (mod: 150 x Jump Rope Singles)

    -5 x Burpee every time you mess up/ take a break

*50 x Pull-Up

     1 x Burpee after every 5th Pull-Up (burpee may be a GI Jane)

*50 x Double-Under (mod: 150 x Jump Rope Singles)

    -5 x Burpee every time you mess up/ take a break

*50 lengths x 10m Shuttle Run

     1 x Burpee after every 5th length

*50 x Double-Under (mod: 150 x Jump Rope Singles)

    -5 x Burpee every time you mess up/ take a break

*50 x Barrier Jump over Box

     -1 x Burpee after every 5th Barrier Jump

*50 x Double-Under (mod: 150 x Jump Rope Singles)

    -5 x Burpee every time you mess up/ take a break

*50 x 90 Degree Hips Decline Push-Up (feet atop box, hands on floor, 90 degree hip bend, top of head to floor in push-up)

     -1 x Burpee after every 5th Push-Up

*50 x Double-Under (mod: 150 x Jump Rope Singles)

    -5 x Burpee every time you mess up/ take a break