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Burgener Warm-Up

12-Minute Team Workout

1 lap 1-arm farmer carry

Push-ups

Sit-ups

KB swings

Form notes:

For the farmer carry, challenge yourself to use the same arm for the entire lap, then switch arms for the next lap. Keep your torso upright!

If you are doing the workout on your own, measure the amount of time it takes to do a lap (walking), then spend an equal amount of time on the other three exercises. Do that sequence for 12 minutes.