100 Burpees

rest 3 minutes



10 yard Hand Walking

Now this is an extreme full body workout, that really works your abs in a new way.


While in a push up pike position, with your hands under your shoulders, elbows slightly bent, and feet side by side on a smooth object (i.e. a cut out square from a cereal box).

Begin by looking one foot in front of you, arching your rear about 1 inch toward the ceiling, and bracing your abs by pulling your navel to your spine, begin moving forward by walking your hands forward in tiny step increments. Keep your body rigid and abs tight, in order for your hips to not wobble side to side.


Make sure you keep your shoulders above your hands, never lock your elbows, and bend your elbows slightly toward your feet, in order to avoid hurting your wrists.

Hand walk 5 yrds forward, turn around, and hand walk 5 yrds back to where you started. Perform as many as possible for 1 minute and then rest for 1 minute. Repeat for 5 rounds.