WOD: Friday, April 3rd, 2020 (Burpee Day 61)

Warm-up: Group Dynamic

  • Tabata Arm Circles – 2 Minutes
  • Childs Pose – 1:30 Hold


Workout: For Time

21 – 18 – 15 – 12 – 9 – 6 – 3

  • DB/KB Single Arm High Pulls (per side)
  • DB/KB Single Arm Push Press (per side)
  • Russian Twists (per side)

*If you have a barbell complete these movements with (75/55)

*Russian twists can be weighted if you want!


  • Start the workout by completing first 21 Single arm high pulls on one side, then, completing them on the other side. After that complete 21 Push press on one side then again on the other. Continue this for all movements as you move through the ladder finishing off with 3’s.


  • DB/KB Single Arm High Pulls- Find a weighted object around your house that you can pull off the ground. A water jug or a book bag work perfectly!
  • DB/KB Single Arm Push Press- Find a weighted object that you can push press comfortably. If all else fails, use a book bag, and complete these as regular push presses(using both arms)


Core: 5 Rounds

  • 15 Long Sit Ups
  • :30s Plank