training
4
Superman Burpee
to
Pull-Back
From a standing position, squat down as you kick your feet back, you go all the way down to your chest and
break into a superman hold by squeezing your upper back, butt, and hamstrings. In that position, pull your
elbows back (squeezing the shoulder blades together) towards the torso with palms facing down and hold.
Then pop back up like a normal burpee and lift hands up over head.
5
Box Jumps
Stand with feet shoulder-width apart. Sit back
into a quarter squat as you swing arms back.
Then explosively jump (while swinging your
arms forward) onto the box with a soft landing. Hold your position on top of the box, then
jump back down.
34. FitnessX.com / FitnessX Magazine