Warmup

Repeat 3 times.

  • Standing Shin Tap (30 sec.)
  • Criss-cross Jack (30 sec.)
  • Air Squat (30 sec.)
  • Mountain Climber (30 sec.)
  • Rest 1 min.

Part A — Deconstructed Burpee

Do as many rounds as possible, 5 min. 

  • Squats (5 reps)
  • Half-burpees—no pushup (5 reps)
  • Pushups (5 reps)
  • Full Burpees (5 reps)
  • Rest 1 min.

Part B—Equipment Work

Repeat 4 times.

  • Burpee to Pullup (30 sec.)
  • Dumbbell Thruster (30 sec.)
  • Lateral Box Jump (30 sec., or do lateral stepups)
  • Rest 1 min.

Part C—Tabata

4 min. Repeat 4 times.

  • Dumbbell Clean (20 sec.; rest 10 sec.)
  • Tuck Jump (20 sec.; rest 10 sec.)
  • Cooldown

Workout by Jennifer Romanelli, R.N., C.P.T., co-owner of Trooper Fitness.

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