WOD: Tuesday, May 26th, 2020 (Burpee Day 114)

Warm-up: Group Dynamic

• Sumo Inchworm Push Ups -5-4-3-2-1 Reps

• Toe Touches – 10 SLOW Reps

• Half Kneeling Hamstring Stretch – 1 Minute per side

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Workout: AMRAP x 20 Minutes

• 300 Meter Run

• 30 DB/KB Swings (15 Per side)

• 15 “Box” Step Ups  

BARBELL OPTION: AMRAP x 20 Minutes

• 300 Meter Run

• 15 Deadlifts (185/125)

• 15 “Box” Step Ups  

WORKOUT FLOW:

• Workout is a 20 Minute AMRAP of 3 movements. You will begin each round with a 300 meter run, then you will complete, 30 DB/KB Swings, and finishes with 15 “Box” step ups. You will continue this until 20 minutes are up.

EQUIPMENT MODIFICATION:

• 300 Meter Run – If you have not mapped out the 300 meter run then complete :45s out from your start point and :45s back. You can also sub in 100 high knees.

• DB/KB Swings – Find a weighted object that allows you to swing in between your legs and to eye level. You can also sub in 30 Glute Bridges instead.

• “Box” Step Ups – Find an object that you can step on like a chair or a couch. If you don’t have anything available.

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Core: 5 Rounds

• 30 Hollow Rocks

• 30 Superman Rocks