Burpees, Rows, and Flys, Oh My!

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One full repetition is as follows:

Squat Thrust, Renegade Rows, Squat & Row or Fly, Standing Biceps Curl
(click link above for video)

For each set, Up-Chain (i.e. add a rep) to each of the following movements in order:

Set 1) Bent-over Row (1-5 reps)

Set 2) Bent-over Fly (1-5 reps)

Set 3) Standing Curl (1-5 reps)

In between each set, perform 10 Squat Jumps (default to a Squat if unable to jump).

For Set 3, choose either a Row or a Fly depending on which one is tougher for you.

Challenge yourself by adding these progressions for each set:

Progression 1 (Week 2-3): Perform a Row AND a Fly in sets 1 and 2, but only chain one of them per set.

Progression 2 (Week 3-4): See above, and add a Squat Jump before your Squat & Row/Fly.

Progression 3 (Week 4-5): See above, and do a Pushup after your Squat Thrust to complete a full Burpee.

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