3 burpees

17 KB swings

20 Air squats

Buy out: 89 high knees

And 1 burpee!

For the burpees - jump or step back the feet perform a push up and then jump or step back in and spring back up into a jump with a clap above your head. Ensure your chest and thighs hit the floor on each rep. 

KB Swings

Air Squats - For the Air squats, start with your feet shoulder width apart. Ensure you keep your chest high and your heels digging into the ground, move your butt back and down until your butt is lower then your knees, avoid collapsing at the bottom, drive up from the bottom position and stand fully.

High Knees, bend your elbows to 90 degrees with your hands out flat palms facing down and on the spot bounce to bring your knee up to meet your hand one side at a time.

and 1 final Birthday Burpee!


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