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
STAGGERED JUMP SQUAT
Stagger your feet slightly with feet hip width apart. Jump up and down alternating feet in front.
Stagger one hand slightly in front of the other performing a push-up.
SCISSOR RUN IN PLACE
Run with straight legs in place.
HIGH PLANK ROW
Hold the top of a push-up position and row DB’s up toward chest alternating right and left.
1 ARM SNATCH
Keeping back flat, use your legs to explosively drive the weight from the floor to overhead. To modify, perofrm squats.
Perform a sit-up and reach hands toward feet lifting feet and hands off the floor.
Keep hands overhead while you squat up and down. Keep your heels down and torso upright.
PLANK TO PUSH-UP
Keep back flat and move from elbows to hands.
BURPEE & DB CURL
Perform a burpee holding onto weights, curl the weights at the top of the burpee
JUMP ROPE ALT FEET
If you can jump rope easily, try double unders…