For all the Burpees lovers out there

Put your hands up in the air if you like Burpees.

Dynamic Mobility Warm-up
Then:
20secs x One-and-Half Air Squats (Ass to the Grass) +
10secs x Rest +
20secs x Jumping Jacks +
10secs x Rest
Complete 6 rounds
Then move on directly to the following:
20secs x One-and-Half Press-ups (Nose-Chest-Crouch-Knees hovering a fe inches above the floor) +
10secs x Rest +
20secs x Mountain Climbers +
10secs x Rest
Complete 6 rounds
Then moving swiftly on:
20secs x V Sit-ups +
10secs x Rest +
20secs x Cockroaches +
10secs x Rest
Complete 6 rounds
Then Continuing:
20secs x Reverse Lunges +
10secs x Rest +
20secs x Burps +
10secs x Rest
Complete 6 rounds
Then Finally:
20secs x Pike Presses +
10secs x Rest +
20secs x Diverbombers +
10secs x Rest
Complete 6 rounds
Then:
Rest 3 minutes before the attack of those bastards…
2mins x 4 Burpees every 15 seconds
2mins x 3 Burpees every 15 seconds
2mins x 2 Burpees every 15 seconds
The faster you do them the remainder of the time is REST.
Then:
Cool down and Stretch out

This workout is based upon the Tabata principles.