Here is the picture and the workout from the website.
“Master of Disaster”
F.C. Plate lunge (45/35)
F.C. Plate lunge
ok let me try and explain this workout. We had to lift a weight plate over our head and do full court lunges. The weight suggested for women is 35 pounds but that's freaking heavy so I did a 15 pound plate. After full court lunges we had to do 21 burpees. A burpee is when you jump up then go to the ground to a pushup and then hop up and end with another jump (hope you got that). Then we had to full court lung back with the weight plate and then do 21 over head squats. An OHS is when you have a bar with weight over our head and you have to squat all the way to the ground pretty much. Then we had to lung back and to 15 of both exercise and then 9.
Here is a video about burpees
Here is a video of over head squats
Right now my arms feel like jello from holding the weight plate over my head and from holding the bar for over head squats. I do feel much better after the workout out mentally but physically that workout wore me out. But its like they say no pain no gain...lol