5 Rounds for Time:

10 Squats
10 Burpees
10 Squats
10 Ring/TRX or Bent Over Row

No weight needed unless doing bent over rows - use light dumbbells!

See below for low ceiling or no ball options.

Score: Total Time

Goal: Under 20 Min


For the squats reach the butt back and down trying to keep the chest up as you descend. Drive the knees out and keep the heels down throughout. The bottom position should be where the butt is lower than the top of the knee.  Do not collapse in this position.  Do not go so low that the back starts to round.

To stand, lead with the chest. Stand fully for each rep.

For the burpees you place your hands on the ground, jump or step your feet out, get your chest and thighs to the ground, jump or step your feet back in - stand up - JUMP and clap overhead!

You may sub knee push up burpees or even elevated burpees (good for prego mamas and for some injuries etc) if necessary!

More Squats....

For the rows remember that the more parallel your body is to the ground the more difficult these will be.

Make sure you start with completely straight arms and pull the all of the way chest for row variations.

If doing bent over rows with dumbbells - hinge slightly at the hips.  Keep the heels down chest up and allow a slight bend in the knees.  Pull the elbows back so that the dumbbells hit the rib cage at the top of the movement.

WODMIranda Alcaraz2019week2