4 Rounds

1 Min Low Step Ups
6 Burpees
12 Squats
1 Min Low Step Ups
6 Burpees
12 Ring/TRX Rows or UPRIGHT row

No weight needed!!!

Score: Total Time

Goal: Under 20 Min

For this workout the step ups should be low.  This is so that you are moving consistent for the whole movement and its more about elevating heart rate than a super hard lower body strength movement.  Think the height of a regular stair or 2.

For the burpees you will place your hands on the ground.  Step or jump the feet back.  Bring knees down if you need to.  Do a push up keeping the belly tight!  Elbows go BACK and not flare OUT.  No sagging or snaking. Come all of the way down to the ground with the chest and thighs.  Jump or step the feet in.  Hop and clap.

You may OF COURSE sub no push up burpees or elevated burpees if necessary.

For the squats you will do just air squats (no weight) today.

"For these squats, keep the chest up, but do not overextend the back.  Keep the belly tight!

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 ring/TRX Rows you will choose the angle of your body based on your strength.  The more parallel to the ground you are - the more difficult these become.  Start with a straight arm.  Keep the body and belly tight to hold position.  Pull all the way to your chest.  Elbows go back.

If you don't have a way to do rows you may do an upright row with your KB or a DB.  Keep the shoulders back and down.  Belly tight.  Pull the weight up your body like you are zipping up your jacket.  Lower back to the waist.