For time

• 20 burpees
• 20 air squats
• 20 box jump-overs
• 20 air squats
• 20 toes-to-bars

Intermediate option

• Same as Rx'd.

Beginner option

• 15 burpees
• 15 air squats
• 15 box step-overs
• 15 air squats
• 15 hanging knee raises

Coaching cues

• Master the basics. The air squat is a simple yet effective movement. Don’t knock it just because it is “easy.” Challenge yourself to maintain solid mechanics. The hips move back and down, heels down, knees out, lumbar arch maintained, and hips finish below the knees. Don’t skimp on these points of performance.