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.