WOD: Friday, February 23rd, 2018 (Burpee Day 20)

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Warm-up: Group Dynamic

  • High Knees (down and back)
  • Butt Kicks (down and back)
  • Walk on Toes (down and back)
  • Walk on Heels (down and back)
  • Calf Stretch – 1 Minute each side


Pre-Game: 5 Rounds (10 Minute Cap)

  • 20 Switches
  • 15 Ab Mat Sit Ups
  • 10 American KB Swings (16k/12k)

 

Workout: 4 Rounds (1 Minute of Work/ :15s Transition)

  • Station 1: Max Double Unders
  • Station 2: Max Shuttle Runs (25 feet)
  • Station 3: Max Calorie Assault Bike
  • Station 4: Max Calorie Row
  • Station 5: Rest

 

Cardio Option: 4 Rounds

  • 500 Meter Row
  • 25 GHD Sit ups
  • 25 Weighted Switches (35/25)

 

Strength: Bench Press

  • Work to a heavy set of 2 Reps

 

Core: 5 Rounds

  • 15 GHD Sit ups
  • 15 GHD Back extensions