WOD: Friday, April 17th, 2020 (Burpee Day 75)

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Warm-up: Group Dynamic

  • Air Squat Tabata – 2 Minutes
  • :20s hold at the bottom of the squat + :10s of squats
  • Frog Stretch – 1:30 Hold

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Workout: 3 Rounds (5 Minute AMRAP / 1 Minute Rest)

  • 12 Ab-Mat Sit Ups
  • 9 DB/KB Goblet Squats
  • 6 Up-Downs

*Barbell option is 9 back squats (115/85)

WORKOUT FLOW

  • Workout is 3 – 5 Minute blocks with 1 minute of rest in between each. In those 5 minutes you will try to accumulate as many rounds as possible of 12 ab mat sit ups, 9 Goblet squats OR back squats, and 6 up-downs. Once 5 minutes is up, you will rest 1 minute, and then repeat that over again.  

EQUIPMENT MODIFICATIONS

  • Goblet Squats – Find an object to hold while you squat. This can be anything from a case of water to a box of wine.

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Core: 4 Rounds

  • 20 Reach the ceilings
  • 20 Kick the ceilings