WOD: Saturday, April 4th, 2020 (Burpee Day 62)

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Warm-up: Group Dynamic

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

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Workout: AMRAP x 20 Minutes

  • 400 Meter Run
  • 10 Lateral Burpee Jump Squat
  • 40 Flutter Kicks (20 Per side)
  • 10 Alternating DB/KB Snatches

WORKOUT FLOW

  • Workout starts with a 400 Meter Run. You will then complete 10 Lateral Burpee Jump Squats, 40 Flutter Kicks, and then finishing with 10 DB/KB Snatches. Continue that cycle until 20 Minutes is over!

EQUIPMENT MODIFICATIONS

  • 400 Meter Run- Run 1 minute away from your house and 1 minute back OR sub in 100 Reps of high knees per round.
  • DB/KB Snatches- Find a weighted object that you can bring from the ground to overhead in one swift motion!

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Core: 5 Rounds

  • 15 Hollow Rocks
  • :30s Hollow Hold