WOD: Monday, April 6th, 2020 (Burpee Day 64)

Warm-up: Group Dynamic

• Air Squat Tabata – 2 Minutes
• Half Kneeling Hamstring Stretch – 1 Minute per side

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Workout: 7 Rounds

• 9 Single Arm DB/KB Deadlifts (per side)
• 7 Single Arm DB/KB Swings (per side)
• 5 DB/KB Goblet Squats

*After each round complete: 30 Double Unders

WORKOUT FLOW

• You will start by completing 9 Single Arm Deadlifts per side, 7 Single Arm Swings per side, and 5 Goblet Squats. Once you complete a full round of that you will pick up the jump rope and complete 30 double unders (or whatever scaling option you choose). Repeat that till all 7 rounds are completed. Workout ends on the jump rope!

EQUIPMENT MODIFICATIONS

• Single arm DL’s – Find an object that you can pick up off the floor that has a little weight to it. A water jug or a heavy book bag work perfectly.
• Single Arm Swings – Same thing as the DL’s in terms of finding an object to swing. Water Jug and Book bag work great for this movement too.
• Goblet Squats- If there are no object around to hold while you squat then complete air squats instead.
• Double Unders- 60 Single unders instead OR 60 Jumping Jacks

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Core: 5 Rounds

• 30 Bicycle Crunches
• 30 Side Crunches