WOD: Friday, April 6th, 2018 (Burpee Day 62)

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Warm-up: Group Dynamic

  • Group Jog (down and back) x3
  • High Knees (down and back)
  • Butt Kicks (down and back)
  • Frankenstein Walks (down and back)
  • Banded Shoulder Stretch – 1 Minute per side


Pre-Game: 4 Rounds

  • Calorie Row (10/8)
  • 1 Round of Mini Cindy (3 pull ups, 6 push ups, 9 air squats)
  • :20 HandStand Hold / Plank

 

Workout: AMRAP 15 Minutes 

  • 10 Handstand Push ups
  • 15 Russian KB Swings (24k/16k)
  • 20 Box Jumps (24/20)

HSPU SUB = 10 Hand Release Push ups 

 

Cardio Option: 5 Rounds

  • Calorie Row (20/15)
  • 10 GHD Sit ups
  • Calorie Bike (20/15)
  • 10 GHD Sit ups

 

Strength: Bench Press

  • 5 Sets – 5 Reps at a moderate weight

 

Core: 5 Rounds

  • 15 GHD Sit ups
  • 15 GHD Back extensions