4 Burpees
2 Unweighted Lungesters
For the Unweighted Lungester, you'll do a lunge + a lunge + a squat. You can also sub these with a step-up + step-up + squat!
OR
30 ROUNDS FOR TIME
3 BURPEES
1 LUNGESTER
For the burpees try to ensure your chest and thighs tough the floor on each rep with a jump and clap above your head to finish.
Dumbbell/KB Lungesters begin with the dumbbells on the shoulders with the elbows in front or KB’s in rack position. You can perform the lunges as reverse stepping or forward stepping. Make sure you take a long enough step that your front heel stays down when your back knee LIGHTLY touches the ground. Don't allow your forward knee to cave in. Keep your belly tight and chest up. You will perform a lunge on each side.
AND THEN
Put the feet at shoulder width apart. Heels down. Dumbbells still at the shoulders with the elbows high. Reach the butt back and down. Keep the heels down and drive the knees out. Keep your chest up and your belly tight. Get your butt lower than your knees at the bottom. Drive up hard and fast out of the squat. Pop the dumbbells off of the shoulders/Reset KB’s to rack. Keep your belly tight and press the dumbbells/KB’s straight up to lock out - finishing with the biceps by the ears!
ENJOY!
Option 1:
Rob 37 rounds & 2 burpees
Clare lost count 🤦🏼♀️
Option 1 – 33 rounds + 4 burpees
Carol – option 1 30 rounds + 4 burpees
Option 1 – 30 rounds