Warmup
2 Rounds 40s on 20s off/transition
Burpee broad jump
Knees out bottom of squat (Use arms to push knees out while at bottom of the squat)
Air squat
Seated hamstring stretch (each side)
Reverse step lunge
Butterfly stretch
Big arm circles forward
Big arm circles backwards
Bent over row
–Then–
Perform 1/2 reps of 1 round of “Barbara”
15 Bent over row
15 Push-ups
20 Sit-ups
25 Air Squats
Workout Notes
Were testing an old one today, that hasn’t been touched for about 2 years on this program! We should aim for approximately 20 -27 minutes for total completion time.
The 3 minutes of total rest between rounds tells you one thing, SEND IT!
Workout
5 Rounds, each round for time, of:
35 Bent over row
30 Push-ups
40 Sit-ups
50 Air squats
*Rest 3 min between rounds
Accessory
4 Rounds for quality
1 Min Wall sit
30s Rest
*Hold a weight in your lap if you can easily make the 1 min without stopping!
and then