Friday 03-05-2021 Workout Of the Day

A. 20 min circuit
8 tempo back squats @33×1
10 floor press @31×1
8 tempo hip thrusts @31×1
10 windshield wipers (L+R=1)

B. 2:00 on / 1:00 off x 5 sets (15 min)
15 back squat jumps @65/95#
15 KB swings @50/70#
max bar facing burpees

Workout Notes/Intentions:  For the circuit in Part A, you can use a barbell for all 4 movements. You may need to add/remove weight for the different movements, which you can do while you rest/transition. Be mindful of the tempo on the first 3 movements. For the windshield wipers, you will lock out your barbell in the top of a floor press; your feet will stay together, keeping legs as straight as possible, and go from the ground to one side of your barbell, then back to the ground, then up to the other side, then back to the ground- that is one rep. 

Part B is a short burner! You will have 2 minutes to complete 15 back squat jumps at 65/95# or a weight that allows you to do them in one set. You will then complete 15 KBS, just to shoulder height; these should be heavier than usual. In the time remaining, you will perform max reps of bar facing burpees. Your score for each round is burpees. Repeat for a total of 5 sets.