Front Squats, Burpees, and Atomic Sit Ups

Today’s workout at the gym was:

21 Front squats @ 95 lbs. (65 for the ladies)
21 Burpees
21 Atomic Situps @ 45 lbs. (25 for the ladies)
15 Front squats @ 95 lbs. (65 for the ladies)
15 Burpees
15 Atomic Situps @ 45 lbs. (25 for the ladies)
9 Front squats @ 95 lbs. (65 for the ladies)
9 Burpees
9 Atomic Situps @ 45 lbs. (25 for the ladies)

My body was still feeling pretty junky and I wanted to mental break so I did this workout at medium intensity. I definitely didn’t push it as hard as I can. But, that was the plan. I felt pretty good during the workout.

The atomic sit ups were definitely the hardest part of the workout.

Atomic Sit Ups:

Start standing with a 45 pound plate held overhead. Drop down to the floor, lay down, and touch the plate to the floor above your head. Sit up and then stand up with the plate, elevate the plate above your head.

These little suckers are nasty.

Even though I didn’t go all out, I still finished pretty fast. It took 11:35, as prescribed.

1. Deadlifts, Pull Ups, Front Squats, 400 Meter Runs
2. Front Squats, Kettlebell Snatches, Box Jumps
3. Handstand Push Ups, Pull Ups, Kettlebell Swings, Burpees
4. At Home Workout #7 – Squats and Push Ups
5. Do Squats Make Your Bum Bigger?