WOD: Thursday, February 27th, 2020 (Burpee Day 25)

Warm-up: Group Dynamic

• 2 Minutes of movement
• :20s of high knees, butt kicks, lateral hops
• Wall Hinge – 1:30 Min HOLD

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Pre-Game: 4 Rounds

• (9/7) Calorie Row/Bike/Runner
• 3 Back Squats (ascending weights)
• :15s Handstand HOLD OR Plank on Hands

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Workout: For Time

3 Rounds

• (6/4) Strict Handstand push Ups
• 12 Back Squats (115/85)
• 24 Alternating Med-Ball Lunges (20/14)

-800 Meter Run / 1000 Meter Row / 2400 Meter Bike-

3 Rounds

• 24 Alternating Med-Ball Lunges (20/14)
• 12 Back Squats (115/85)
• (6/4) Strict Handstand Push Ups

*HSPU Scale: 2:1 Hand Release Push Ups (12/8) Reps

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Cardio Option: For Time

3 Rounds

• (6/4) Strict Handstand push Ups
• 18 KB Goblet Squats (24k/16k)
• 24 Alternating Med-Ball Lunges (20/14)

-800 Meter Run / 1000 Meter Row / 2400 Meter Bike-

3 Rounds

• 24 Alternating Med-Ball Lunges (20/14)
• 18 KB Goblet Squats (24k/16k)
• (6/4) Strict Handstand Push Ups

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Core: 5 Rounds

• 15 Ab-Wheels
• :30s Hollow Hold