WOD: Sunday, May 31st, 2020 (Burpee Day 119)

Warm-up: Group Dynamic

• Air Squat Tabata – 2 Minutes

• :20s bottom of the squat Hold / :10s of squats

• Samson Stretch – 1 Minute per side

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Workout: 5 Rounds

• 400 Meter Run

• 16 DB/KB Swings (8 per side)

• 12 Alternating DB/KB Hang Squat Cleans

• 8 V-Ups

BARBELL OPTION: 5 Rounds

• 400 Meter Run

• 12 Deadlifts (135/95)

• 8 Hang Squat Cleans (135/95)

• 8 V-Ups

WORKOUT FLOW:

• Workout is 5 total rounds. Each round will start with a 400 meter run, 16 DB/KB Swings OR 12 Deadlifts, 12 Alternating DB/KB Hang Squat Cleans OR 8 Barbell Squat Cleans, and 8 V-Ups.

EQUIPMENT MODIFICATION:

• 400 meter run – if you have not mapped out a 400 meter distance then complete a 2 minute run (1 minute away from your workout area and 1 minute back). If you do not have the option to run then complete 200 High Knees per round.

• 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.

• DB/KB Hang Squat Cleans – Find a weighted object that allows you to swing it from in between your legs to your shoulders and into a squat motion.

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Core: 4 Rounds

• 30 Hollow Rocks

• :30s Hollow Hold