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✅ The Set-up
- Start in a plank position with one hand on an object and weight in feet.
🏃♂️ The Action
- Lower body to the ground, performing a Burpee between the weights.
- Jump your feet underneath your hips/chest, hand still holding the weight.
- With a flat back and bent knees, lift the weight up to the hips.
- Swing weight overhead.
✅ The Finish
- Reaching full lockout of the arms with the weight overhead.
🧢 Coaching Tips! Swing the weight back towards your hips before you swing them overhead to get some momentum.
Like a burpee, but more evil.
Instructions, personalization options, and video demos are available for members only.
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These related movements are often used in a workout's personalization options.
Burpee Family
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