For today’s session, the focus is on total body conditioning. You will need nothing but yourself and access to a pull-up bar. Begin with the warm-up and take it easy here focusing on good form for the reps and getting the blood flowing. Rest 2 minutes before beginning the first phase of the workout.
Once you have completed the first phase, rest 2minutes before beginning the second phase of the workout, the burpee pull-ups.
WARMUP: 3 ROUNDS
7x Air Squats
30sec Slow Jog
PHASE ONE: 5 Rounds
10X Air squats
10X Walking Lunges, Total
10X Jump Squats
10X Hand release pushups
No planned rest between rounds
PHASE TWO: EMOM 6 minutes
**6X Burpee Pull-Ups - performed every minute on the minute
Rest the remainder of that minute
**Burpee Pullup - Dropdown and perform a burpee then jump straight up to the pull-up bar and do a pull-up. Repeat.