WOD: Sunday, March 29th, 2020 (Burpee Day 56)

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Warm-up: Group Dynamic

  • Sumo Inchworm Push Ups – 5-4-3-2-1 Reps
  • Half Kneeling Hamstring stretch – 1 Minute per side

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Workout: For Time

21 – 18 – 15 – 12 – 9 – 12 – 15 – 18 – 21

  • Deadlifts (135/95)
  • V-Ups
  • Hand Release Push Ups

WORKOUT FLOW

  • Complete 21 Deadlifts, 21 V-Ups, 21 HR Push Ups then 18-18-18, 15-15-15, and so on

EQUIPMENT MODIFICATIONS

  • Deadlifts- Sub in Single arm Deadlifts with a KB/DB or any object. Complete these reps per side if you use a single object instead of a barbell.
  • V-Ups- can be modified to tuck ups or regular sit ups
  • Hand Release Push ups- can be scaled to push ups on your knees or push ups done on a box (taller surface ex. Table)

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Core: 5 Rounds

  • 15 Hollow Rocks
  • :30s Hollow Hold