At Home Workout
Sweatfest Saturday!

Warmup
After a good sweat and general stretch do:
10:00 of:
10 t-spine rotations
:30 squat hold (weighted or unweighted)
10 reps of one of the buyin moves

Buyin for all versions:
3 rounds of:
50 high knees
50 woodchop knee raises right leg
50 butt kicks
50 woodchop knee raises left leg

Buyout for all versions

50 burpees

Two scores… total time, and burpee time 🙂
No equipment version

Note: any of the versions can swap out 1:1 wallballs for the squatting movement.

10-1
Pushups
Situps
Air squats x2

20 mountain climbers after each rounds, including before the burpees

KB/DB version

10-1
Pushups
Situps
Goblet squats

20 mountain climbers after each round, including before the burpees

Barbell version

10-1
Pushups
Situps
Front squats (unbroken and light)

20 mountain climbers after each round

Extra Conditioning

60:00 fasted movement right when you wake up.