FRIDAY 12TH APRIL - WORKOUT

 
 
 

4 ROUNDS FOR TIME:

20 BURPEES

40 AIRSQUATS

80 SINGLE SKIPS


Score:

Time taken to complete all 4 rounds.

Hit the Rx button if you complete the workout written in the description. If not, write any other scaling options in the comments.

Goal:

Aim for under 20 min

Top Tips:

This will mess with your head a little - keep in the game, mind over matter!  Pace the burpees, moderate speed on the airsquats and move quickly through the skips.


Workout Description:

Set your timer to count up.  On the beeper start your burpees, move to airsquats and finish the round with skipping.  Complete 3 more rounds and record your total time to wodify.


Movements:

Burpee: Throw both feet behind you (or step down) landing on the floor on hands with chest and thighs both contacting the floor. Jump both feet (or step) forward towards your hands and stand, jump with a clap overhead. Downup: Same as burpee to descend, just omit the jump and clap overhead.

Airsquat: Place your feet shoulder width apart, chest up and tummy tight. Send hips back and descend until top of knee is below your hip crease. Stay on your heels and drive your knees up as you come out of the squat. Finish with hips fully extended standing tall.

Single Under Skips: 1 Rotation of the rope under your feet. Keep feet together and hands close to sides. Move your wrists rather than big arms swings. If you have Double Unders as a skill - use them! If you don't have a rope then toe taps to a single dumbbell is a great sub (1 toe tap = 1 skip).