WOD: Wednesday, April 22nd, 2020 (Burpee Day 80)

Warm-up: Group Dynamic

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


Workout: 18 Minute Ladder


  • DB/KB Front Squats (Per side)
  • DB/KB Strict Press (Per side)
  • Russian Twists (Per side)

*Barbell weight (75/55)


  • Workout is an 18 minute ladder where the reps increase by 3’s starting with 3. You will first complete 3 front squats per side. You will then move into 3 strict presses per side and finish out with 3 Russian twists per side. From there you will move on to the round of 6, then 9, and so on until 18 minutes are up.


  • DB/KB Front Squats – Find an object that you can support on your shoulders and squat with. If you have nothing around then double the numbers and complete bodyweight air squats.
  • DB/KB Strict Press – find an object that you can press from your shoulders and lock out overhead. Load up a book bag with books and get to it!


Core: 4 Rounds

  • 20 reach the ceilings
  • 20 Bicycle Crunches