WOD: Sunday, February 23rd, 2020 (Burpee Day 21)

Warm-up: Group Dynamic

• Jumping Jacks – 30 Reps
• Banded Shoulder Rotations – 10 Reps per side
• Banded Shoulder Stretch – 1 Minute per side

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Pre-Game: 3 Rounds

• Run the driveway
• 5 Push Press (ascending weights)
• 5 Jump Squats

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Workout: AMRAP x 22 Minutes

• Buy In: (50/35) Calorie Row OR (40/30) Calorie Runner

-Then, in remaining time, AMRAP of:

• 9 Push Press (105/75)
• 18 Weighted Switches (50/35)
• 300 Meter Run

*1 Rep for each 100 meters on the run

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Cardio Option: AMRAP x 22 Minutes

• Buy In: (50/35) Calorie Row OR (40/30) Calorie Runner

-Then, in remaining time, AMRAP of:

• 9 Burpee Rage Balls (20/15)
• 18 Weighted Switches (50/35)
• 300 Meter Run

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Core: 5 Rounds

• 15 AB-Wheels
• :30s 6 Inch Hold