WOD: Tuesday, May 19th, 2020 (Burpee Day 107)

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Warm-up: Group Dynamic

  • Sumo Inchworm Push Ups – 5-4-3-2-1 Reps
  • Half Kneeling Hamstring Stretch – 1 Minute per side

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Workout: 10 Rounds (2 Minutes ON / 1 Minute OFF)

  • 10 Mountain Climbers
  • 10 DB/KB Swings (5 per side)
  • 10 Ab-Mat Sit Ups

BARBELL OPTION: 10 Rounds (2 Minutes ON / 1 Minute OFF)

  • 10 Mountain Climbers
  • 10 Deadlifts (135/95)
  • 10 Ab-Mat Sit Ups

WORKOUT FLOW:

  • Workout is 10 total rounds of 2 minutes of work followed by a minute of rest. During those 2 minutes you will go for as many rounds as possible of 10 Mountain climbers,  10 DB/KB Swings OR 10 Deadlifts, and 10 Ab-Mat sit ups.

EQUIPMENT MODIFICATION:

  • DB/KB Swings – Find an object that allows you to swing from between your legs to eye level. If you have nothing to use then complete 10 Glute Bridges.
  • Ab-Mat Sit Ups – If you do not have an “ab-mat” just complete 10 regular sit ups.

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Core: 4 Rounds

  • 30 Flutter Kicks
  • :30s 6 Inch Hold