21-15-9 Reps of
Burpees
Thrusters
V-Up

How This Works:

You will do 21 burpees then thrusters then V-Up. After the set of 21’s you will then go back through the movements completing 15 reps of each. Then go back through and do 9 reps of each.

Movements:

Burpee:

Starting standing straight, squat down, put your hands on the floor in front of you, jump or step your feet back so you are in a plank, bend your elbows bringing your chest and thighs to the floor, push back up to a plank, jump or step your feet in towards your hands, and finish by jumping into the air with your hands over your head.

Thruster:

Start by doing a squat – Standing with your feet at hip to shoulder width apart, send your hips back and down until your hips are at least parallel with your knees. Make sure your knees stay in line with your toes and do not let them cave into the middle, keep pressing you knees out. Keep your back flat, chest up and core tight. Stand back up and send your arms up overhead. You can hold a weight at your chest through the squat or do it unweighted and just keep your hands up at shoulder level.

V-Ups:

Lay flat on the floor with your arms straight over head and simultaneously bend at the waist and bring your legs and torso straight up, your body will look like a V and touch your toes with your hands. Keeping control, lay back down.

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