This workout is a series of burnout sets. Start your timer and complete as many reps as possible of the first exercise in set 1. When you burnout on that exercise, move on to the second exercise and burnout as many reps as possible. Continue this pattern of burning out on exercise 1 and exercise 2 in the first set for the 2minute and 30sec time cap. Once you complete the 2:30 burnout set, allow 30sec to transition and perform the same pattern in set 2. Burnout the first and second exercises repeatedly for the 2min and 30sec time cap. Once you complete the entire workout, repeat for a second round through the whole workout. Remember to maintain good form and technique during your burnouts.
2:30 Burnout Workout
1A- Rotational squat jump
1B- Narrow push-up
2A- Kettle swing
2B- Curl and press
3A- Reverse lunge
3B- Bent over reverse fly
4A- Burpee side to side
5A- Supine flutter kick
ROTATIONAL SQUAT JUMP
Perform a squat and jump upward rotating 90deg. Repeat rotating back the other direction.
Perform a push-up with core engaged and hands inside of shoulder width.
Hinging from the hips and keeping back flat, swing a weight up to shoulder level and back down to the hips.
CURL AND PRESS
Curl your weights upward and then press overhead all in one motion.
Step backward dropping into a lunge. Most of your weight should remain on the front foot.
BENT OVER REVERSE FLY
Hinge forward from the hips, raise arms out to side squeezing shoulder blades together.
BURPEE SIDE TO SIDE
Perform a burpee and jump sideways back and forth with each rep.
Support your body from your forearms and your feet with hips off ground. To modify, go from the knees.
SUPINE FLUTTER KICKS
Lay on back keeping core tight and kick feet back and forth.
Lay face down and lift hands and legs off ground repeatedly.