3 rounds for time of:

50-m lunge in AFSAP (OR 50 Lunges) 

1 burpee per lunge step taken

You can scale down the workout to your ability, a good option would be to reduce the number of reps as below:

3 rounds for time of:

25-m lunge in AFSAP (OR 25 Lunges) 

1 burpee per lunge step taken

Spend 10 to 15 with a warm-up, Follow below sequence 

Warm-up 

2 rounds:

20 Jumping Jack

30-sec high/low plank hold

10 Squat to stand

10 Jumping lunges

30-sec pigeon pose (per leg)

10 Knee swings

Spend 10 min with Cool Down, follow below sequence 

30 sec figure 4 stretch

30 sec lunge on chair 

30 sec butterfly stretch

You can sign up for our Home program at : PA Home Program