3 rounds
30 seconds plate hops
5 x 1 inchworm into plank pull across L + R into + 1 pushup
50' walking lunges + 10 air squats
10 alt prone scorpions
Prep: build SB/ KB weight
build to burpee box jump
This capacity workout consists of 2 rounds back to back of squats into burpee box jumps. Rest only after you've completed the 4 minutes of work.
Modify to a goblet squat or other type of squat as needed, but choose a load that 10 is challenging but at no risk of failure. For the bupee box jumps, choose a height box that allows you to move through without hesitation. If needed a burpee step up or burpee to a plate works well.
