WOD: Tuesday, February 4th, 2020 (Burpee Day 2)

Warm-up: Group Dynamic

• Group Jog – 3 Laps
• PVC Pass Throughs – 15 Reps
• PVC Lat Stretch – :30s per side x 3

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Pre-Game: 4 Rounds

• Run the stairs
• 3 Shoulder to Overhead (ascending weights)
• 5 Jump Squats

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Workout: For Time

2 Rounds

• (15/12) Calorie Row/Bike/Runner
• 12 DB Box Step Up and Overs (24”/20”)(50/35)
• 9 Shoulder to Overhead (95/65)

-into-

2 Rounds

• (12/9) Calorie Row/Bike/Runner
• 9 DB Box Step Up and Overs (24”/20”)(50/35)
• 6 Shoulder to Overhead (115/85)

-into-

2 Rounds

• (9/6) Calorie Row/Bike/Runner
• 6 DB Box Step Up and Overs (24”/20”)(50/35)
• 3 Shoulder to Overhead (135/95)

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Cardio Option: For Time

2 Rounds

• (15/12) Calorie Row/Bike/Runner
• 12 DB Box Step Up and Overs (24”/20”)(50/35)
• 9 Burpee Rage Balls (20/15)

-into-

2 Rounds

• (12/9) Calorie Row/Bike/Runner
• 9 DB Box Step Up and Overs (24”/20”)(50/35)
• 6 Burpee Rage Balls (20/15)

-into-

2 Rounds

• (9/6) Calorie Row/Bike/Runner
• 6 DB Box Step Up and Overs (24”/20”)(50/35)
• 3 Burpee Rage Balls (20/15)

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Core: 4 Rounds

• 10 Hanging Knee Raises
• 30 Russian Twists (25/15)