WeRFit Workout: Speedy Bob

Three rounds for time of: 20 Burpee Over Bar40 Air squats You’re up…you’re down…you’re up…you’re bobbing. Focus on laying yourself out and picking yourself up as efficiently as possible. Burpees should be done with a flat back – if you find yourself arching or hollowing your back, slow down and focus on the correct form.

WeRFit Workout: Squat of Love

Five rounds for time of: 8 Overhead Squat (95-lbs)8 Burpee Over Bar Shoulder strength and balance with weight overhead is an important skill to master. Don’t add too much weight until you’re comfortable and your form does not break down through the full range of the squat.