12 Min AMRAP
5 Burpees
10 Air Squats or Jumping Squats

NO weight needed today!

Score: Total Rounds and Reps Completed in 12 Min.

Goal: 8 Rounds +

NOTES:

For this workout you can choose what kind of burpee AND what kind of squat is right for you!  You will start the clock and do 5 burpees - then 10 squats.  Keep repeating for 12 Min!!

For the burpees you may do regular burpess by placing your hands on the ground - jumping or stepping your feet out- getting the chest and thighs to the ground - pressing the body up - jump or step your feet in- jump and clap.  The push up part may be also performed from the knees.

You may take the push up out if you need to for injury or belly reasons.  OR you may do an elevated burpee on the side of a bench or box instead of on the ground.

For the squats you may perform regular air squats.  These will be performed by standing with the feet shoulder width apart with the heels down. Lift the chest and tighten the belly.  Reach the butt back and down and drive the knees out.  You may use a target to help you find depth if necessary.  Ideally you will go down to where your butt is lower than your knees at the bottom.   In this bottom position you need your heels down, knees out, belly tight, chest up!  No rounding or plopping down there!  If you have any pain or tend to collapse - squat to a target that is a bit higher - making sure that you don't shift forward on your toes!!

If you are feeling it - try some jumping squats!  Be sure of course they are appropriate for you and cause no pain or issues.