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Burpee Combo: Squat, Thrust, Push Up, Jump, Pull Up (Thumbs In, Mid Grip), Press

Exercise Name: Burpee Combo: Squat, Thrust, Push Up, Jump, Pull Up (Thumbs In, Mid Grip), Press Up, Combo, Speed/Power Rep


Primary Muscles: 4+ MUSCLE GROUPS ABDOMINALS (ALL) ABDOMINALS-OVERALL BICEPS CALVES CARDIO BURST CHEST GLUTEALS HAMSTRINGS LEGS (ACCESSORY, ALL) LEGS-OVERALL QUADS TRICEPS UPPER BACK	Technical Difficulty: 4 ALARM INFERNO: ELITE INTENSITY Equipment: SQUAT RACK Training Benefit: CARDIO BURST POWER/SPEED

Starting Position: Stand underneath the front of a squat rack. Hold each hand at the sides of the body. Stand upright with both feet shoulder width apart. Contract/brace the abdominals as if receiving a punch to the midsection and hold.

Progress: Sit back and squat. Place the hands on the ground and thrust the hips back, extending the body. Perform a push up by lowering the body (keep level) until the chest touches the ground. Push up through the hands and lock out the elbows. Push off the ground with both feet, return to a squat and stand up. Jump up off of the ground as high as possible and grasp the bar (mid grip/shoulder width grip) at the front of the rack with the thumbs facing in. Utilize the momentum of the jump and pull up, pulling the elbows back and down, squeezing the shoulder blades at the end range. Continue upward until the chest touches the bar. Immediately press the body up by pushing the downward against the bar and pressing the body up. Return to the starting position and repeat at a quick pace.

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