Burnout | Sophie #04
Burnout
•
3m 7s
SETTING THE TIMER (smartphone timer):
Set your timer for 20 minutes for the first ladder. During core, set for two minutes. After a quick break, reset your timer for 20 minutes to complete the second ladder.
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WARM-UP:
3 rounds: 10 air squats, 10 push ups, 5 burpees
WORKOUT:
20 minute ladder: 4-6-8-10-12-10-8-6-4... etc
Thrusters
Jump squats
Reverse lunge with knee lift (L)
Reverse lunge with knee lift (R)
Lunge jumps
Single arm snatch (L)
Single arm snatch (R)
Push-ups
Burpees
THEN:
1 minute crunches
1 minute bicycle twists
*break 30-45 seconds*
REPEAT ONCE MORE FOR TWO TIMES THROUGH TOTAL
X FACTOR:
30 burpees
COOL DOWN:
Stretch legs (figure four, wide-legged forward fold, quad stretch) and arms (right and left arm across your body, tricep stretch)
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-Click the settings icon (lower right hand corner)
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SETTING THE TIMER (smart phone timer):
Set your cell phone timer to 25 minutes - you'll perform the ladder for 20 minutes, and then go right into the 5 minute AMRAP for the remaining 5 minutes. Take a small break then reset the timer for round 2.
_________________________________WARM-UP:
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Burnout | Sophie #07
SETTING THE TIMER (we recommend the Tabata Timer and HIIT Timer App which is free - search Tabata Timer in the App Store):
-Click the settings icon (lower right hand corner)
-Set "Initial Countdown" to 10 seconds
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