WOD: Monday, February 17th, 2020 (Burpee Day 15)

Warm-up: Group Dynamic

  • 2 Minutes of movement
  • :20s of high knees, butt kicks, lateral hops
  • Proposal Stretch – 1 Minute per side

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Strength: Front Squat (12 – 15 Minutes)

  • 5 Sets x 5 Reps @70 – 75% of 1 Rep Max

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Workout: 4 Rounds

  • 400 Meter Run
  • 8 Clusters (105/75)
  • 40 Double Unders
  • 8 Toes 2 Bar

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Cardio Option: 4 Rounds

  • 400 Meter Run
  • 16 Med-Ball Squat Cleans (20/14)
  • 40 Double Unders
  • 8 Toes 2 Bar

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Core: 5 Rounds

  • 10 Hanging Knee Raises
  • 30 Muffin Toppers (35/25)