Name: Playbook - Connor Obrochta - 5MW - 11 (HIIT: Thruster + Burpee)
Uploaded: 2022-09-12T15:24:11.677Z
Duration: 5 min
Description: 5MW - 11 (HIIT: Thruster + Burpee)

In this 5 minute workout you have five minutes to complete 8 rounds. Push yourself to get the work done as quickly as you can.

Exercises:
• Squat Thruster 
• Burpee Box Jump

Complete 8 rounds in 5 minutes.

5 burpee box jump
5 Squat thruster 

Use weight that will push your fitness level

- Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
- Stand back up 
- As you  are reaching extension press the dumbbells overhead immediately 
- Lower the dumbbells back to your shoulders repeating the movement and continuing the rep

Thruster DDB

- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- As you rise to standing jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before coming down

Burpee box jump

5MW - 11

5MW - 11 (HIIT: Thruster + Burpee)

5MW 28 - (Weighted Metabolic)

5MW - 27 (Mobility - hip flexor/shoulder)

5MW - 26 (Lower + Shoulder Strength)

5MW - 25 (assault bike metabolic)

5MW - 24 (Mobility)

5MW - 23 (Total Body Strength)

5MW - 22 ( T-Spine Mobility)

5MW - 21 (Upper Day Strength)

5MW - 20 ( Core + Conditioning)

5MW - 19 (Chest Focus “Push” + Core)

5MW - 18 (Strength Upper Body Blast)

5MW - 17 (Lower Strength)

5MW - 16 (Total Body DDB)

5MW - 15 (Ski-erg Total Body)

5MW - 14 (EMOM Core)

5MW - 13 (Weighted Core + Stability)

5MW - 12 (Core/Abs)

5MW - 10 (Assault Bike + Sled + Box Jump)

5MW - 9 (Total Body Circuit + Rower)

5MW - 8 (Sled + Total Body Strength)

5MW - 7 (Run + HIIT)

5MW - 6 (Body Weight HIIT)

5MW - 5 (Barbell Total Body)

5MW - 4 (Total Body - 4 rounds)

5MW - 3 (6 rounds - Ropes + KB Swing)

5MW - 2 (EMOM - Renegade Row + Heisman)

5MW - 1 (Rower + Squat HIIT)

5MW - 11 (HIIT: Thruster + Burpee)

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