WARM-UP: 2 rounds of the following: -30 sec. Jump rope (if you don’t have one, complete jumping jacks) -30 sec. Air Squats -30 sec. Arm circles, forward -30 sec. Arm circles, backwards -30 sec. Plank hold. (high or low)

MOVEMENT FOCUS & VIDEOS: 1. Burpees (Muscles targeted: full body)

2. Shoulder taps– (Muscles targeted: Triceps, shoulders and core)

3. Jumping Jacks (Full body)

MOVEMENT TASK: In a safe place, perform 1 round of the following: -6 burpees
-12 shoulder taps (1L + 1R = 1 Rep)
-18 jumping jacks

———-MET.CON——— -2 minute Burpees (As many reps as possible) -2 minute Rest- -8 Tabata Intervals of Shoulder Taps (1 Interval = 20 seconds on + 10 seconds rest) -2 minute Rest- -2 minute Jumping Jacks (As many reps as possible)

Score: Record your TOTAL reps of burpees and jumping jacks (Add the two scores to get one, final total score!)

In need of a more challenging workout? Complete the above workout again for a 2nd round, attempting to match or beat your score from Round 1!

Finish strong Friday!

COOL-DOWN/MOBILITY WORK: Find a mirror, flex and have a positive conversation with yourself. Then, take some time to work on your mobility:

ONCE COMPLETE WITH ALL HOME WOD COMPONENTS:
-Post your first name/last initial + your workout score down below in the ”Leave a Reply/Comments’ section!
-Drink water, eat some protein, wash hands with soap/water, and give yourself a high-five!

Early morning WOD, and an awesome score…great job, Julianna!!

167 Reps (34 Burpees + 133 JJ). HOOAH!!!

119

Keep up the hard work, Rania!

175 reps…those Jumping Jacks were harder than I thought they’d be!!

Andres Mendoza
120

I got 180

Mckenzie S.- my jumping jacks and burpees added together add up to be a total of 125.

Nice job, McKenzie!

Mia Z 132

120

Nice, Emma!!

I did the work out but I wasn’t keeping track of how many reps I did the reason why was because I didn’t know until I was done .I am not trying 2 make an excuse.
-Nathan Martin

122

Keep it up, Marissa!

Sabrina N. I got 116

I love your persistence with Home WOD’s, Sabrina! Keep it up!

I got 170 (;

I got 160

Great job, Leah!!

I got 231

Wow, Yanai! Great job!

AJ G- i got 158

182 reps

I got 170

Zain
I got 131

Keep it up, Zain!!

Miss Glotz – 143 reps – did not think I could do that many! Thanks for the push, Coaches Corrinet & Shakstad!

Love it, Miss Glotz! It’s always amazing to see how far you can push your body and mind!

HOOAH!!! Keep up the fire Miss Glotz!

I got 174 reps

Nice, Alyssa! I better speed up, you’re right behind me!

James Auton – 30 Burpees + 170 Jumping Jacks = 200 reps total

170 Jumping Jacks?! That is amazing, James!

I got 127

130

Lincoln Evans- I got 140 reps

133

Way to go, Sophia!

I got 165.

Wow, great job, Cleto!

Me: 215 reps
Brother: 150 reps
xD

215, Eden?! You must be keeping your fitness up at home. Great job for both you and your brother!

Lauren A.
I got 152

Lauren A. I got 152

I got 108

156

165! – Ms. Murray

Angelina-
i have gotten’ 167

Leslie A. I got 156 total! 😀

Cooper V. I got 197 total.

180-Vincent F.

I got 189

155

I got a total of 153 (31 b + 122 JJ)

I got 173 (30 burpees and 140 jumping jacks) 🥳

I got 152, that was exhausting!

Courtnie T.-
I got 175!!

183

I got 185!

Chris Lopez
I got 175

Sebastien Muniz- I did 210!

I got 180 Chris Villarreal

192

151

I got 175 ❤

Gabriel Chavez: I got 165 in total

Nicholas Ramirez- I got 183

I got 147

I got 181

121

Logan K. I got 201 total

I got 194 in total!

H.D and 123

Isabelle H
165

163

165

136

183

170

i got 135

i got 134

Madi- 95 jumping jacks+27 burpees 122 reps

Iliana M. I got a total of 206 reps of burpees and jumping jacks!

D.J

I got 121!

130

Early morning WOD, and an awesome score…great job, Julianna!!

167 Reps (34 Burpees + 133 JJ). HOOAH!!!

119

Keep up the hard work, Rania!

175 reps…those Jumping Jacks were harder than I thought they’d be!!

Andres Mendoza

120

I got 180

Mckenzie S.- my jumping jacks and burpees added together add up to be a total of 125.

Nice job, McKenzie!

Mia Z 132

120

Nice, Emma!!

I did the work out but I wasn’t keeping track of how many reps I did the reason why was because I didn’t know until I was done .I am not trying 2 make an excuse.

-Nathan Martin

122

Keep it up, Marissa!

Sabrina N. I got 116

I love your persistence with Home WOD’s, Sabrina! Keep it up!

I got 170 (;

I got 160

Great job, Leah!!

I got 231

Wow, Yanai! Great job!

AJ G- i got 158

182 reps

I got 170

Zain

I got 131

Keep it up, Zain!!

Miss Glotz – 143 reps – did not think I could do that many! Thanks for the push, Coaches Corrinet & Shakstad!

Love it, Miss Glotz! It’s always amazing to see how far you can push your body and mind!

HOOAH!!! Keep up the fire Miss Glotz!

I got 174 reps

Nice, Alyssa! I better speed up, you’re right behind me!

James Auton – 30 Burpees + 170 Jumping Jacks = 200 reps total

170 Jumping Jacks?! That is amazing, James!

I got 127

130

Lincoln Evans- I got 140 reps

133

Way to go, Sophia!

I got 165.

Wow, great job, Cleto!

Me: 215 reps

Brother: 150 reps

xD

215, Eden?! You must be keeping your fitness up at home. Great job for both you and your brother!

Lauren A.

I got 152

Lauren A. I got 152

I got 108

156

165! – Ms. Murray

Angelina-

i have gotten’ 167

Leslie A. I got 156 total! 😀

Cooper V. I got 197 total.

180-Vincent F.

I got 189

155

I got a total of 153 (31 b + 122 JJ)

I got 173 (30 burpees and 140 jumping jacks) 🥳

I got 152, that was exhausting!

Courtnie T.-

I got 175!!

183

I got 185!

Chris Lopez

I got 175

Sebastien Muniz- I did 210!

I got 180 Chris Villarreal

192

151

I got 175 ❤

Gabriel Chavez: I got 165 in total

Nicholas Ramirez- I got 183

I got 147

I got 181

121

Logan K. I got 201 total

I got 194 in total!

H.D and 123

Isabelle H

165

163

165

136

183

170

i got 135

i got 134

Madi- 95 jumping jacks+27 burpees 122 reps

Iliana M. I got a total of 206 reps of burpees and jumping jacks!

Score 157

Mariela Martínez 137

Jareth-213

I got 124

I got 250!

122 -Natalia F

142

147 Devin Ponciano

190