BODYWEIGHT EIGHT

Part 1:

5 burpees
10 press ups
15 squats
x 5

Part 2:

1 min high knee run
24 lunges
12 burpee broad jumps

1 min high knee run
18 lunges
9 burpee broad jumps

1 min high knee run
12 lunges
6 burpee broad jumps

Standards:

This is a 2 part workout:

Complete the 5/10/15 five times through, before moving straight into the second part.

Burpees are chest to floor!

Tips:

Keep a steady pace for Part 1 but don’t push too hard, you need some fuel left in the tank for the second part.

Part 2 is where you should up the intensity - get your knees up and push your pace. Challenge your broad jump distance. Maximum effort means maximum results.

Scales:

Burpees can be jumped or stepped back to plank without the chest to floor option.

You can increase Part 1 to as many as 10 rounds if necessary.

The high knee run can be a jog on the spot or a 200m distance run.