WOD: Sunday, March 15th, 2020 (Burpee Day 42)

Warm-up: Group Dynamic

• Sumo Inchworm Push Ups – 5-4-3-2-1 Reps
• Pigeon Stretch – 1 Minute per side

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Pre-Game: 4 Rounds

• (9/7) Calorie Row/Bike/Runner
• 3 Squat Cleans (ascending weights)
• :15s Hollow Hold

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Workout: 21 Minute Ladder

3 – 6 – 9 – 12 – 15 – 18 – 21 – 24 – 27 – 30….

• Squat Cleans (105/75)
• Toes 2 Bar
• 30 Double Unders

*Double Unders are to be done after each set of Toes 2 Bar (reps never change)

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Cardio Option: 21 Minute Ladder

3 – 6 – 9 – 12 – 15 – 18 – 21 – 24 – 27 – 30….

• Med-Ball Squat Cleans (30/20)
• Toes 2 Bar
• 30 Double Unders

*Double Unders are to be done after each set of Toes 2 Bar (reps never change)

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Core: 4 Rounds

• 10 Banded Paloff Presses
• 10 Banded Rotations