WOD: Sunday, April 12th, 2020 (Burpee Day 70)

Warm-up: Group Dynamic

• KB Goblet Squat Tabata – 2 Minutes
• :20s Bottom of squat hold + :10s of Goblet Squats
• Couch stretch – 1 Minute per side

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Workout: 4 Rounds

• 10 DB/KB Squat Cleans (Right Side)
• 20 V-Ups
• 10 DB/KB Squat Cleans (Left Side)
• 400 Meter Run OR Row

*IF YOU ARE USING A BARBELL THEN COMPLETE:

• 20 SQUAT CLEANS – 20 V-UPS – 400 METER RUN

Barbell Weight ratio: (95/65)

WORKOUT FLOW

• Workout starts with 10 DB/KB Squat Cleans on your right side into 20 V-Ups, 10 DB/KB Squat Cleans on your left side, and finishing off with a 400 meter Run. Complete that circuit 4 total times. If you are using a barbell you will complete 20 squat cleans, 20 v-ups, and finish with a 400 meter run.

EQUIPMENT MODIFICATIONS

• DB/KB Squat Cleans – Find an object that allows you to bring it from the floor to your shoulders in a squat motion. For example a gallon of milk or water, a book bag, a case of water, or a bag of flour!
• 400 Meter Run – if you have not mapped out a 400 meter distance then complete a 2 minute run (1 minute away from your workout area and 1 minute back). If you do not have the option to run then complete 100 High Knees per round. If you own a rower complete the meters on the rower.

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Core: 5 Rounds

• 20 Reach the ceilings
• 20 Flutter Kicks