WOD: Monday, May 4th, 2020 (Burpee Day 92)

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Warm-up: Group Dynamic

  • 2 Minutes of movement
  • :20s of high knees, butt kicks, lateral hops
  • Pigeon Stretch – 1 Minute per side

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Workout: AMRAP x 16 Minutes

  • 4 Hand Release Push Ups
  • 8 DB/KB Weighted Lunges (Per side)
  • 12 “Box” Jump Overs

BARBELL OPTION: AMRAP x 16 Minutes

  • 4 Hand Release Push Ups
  • 8 Back Rack Lunges (115/85) *Per side
  • 12 “Box” Jump Overs

WORKOUT FLOW:

  • Workout starts with 4 hand release push ups. You will then move into 8 lunges (DB/KB OR Barbell) per side and finish with 12 Box Jump Overs. You will complete this cycle for as many rounds as you can complete in 16 minutes.

EQUIPMENT MODIFICATION:

  • Weighted Lunges – Find a weighted object that you can hold during the lunges. If you do not have anything on hand then complete bodyweight lunges.
  • “Box” Jump Overs – Find an object that you can jump or step on (Ex. A staircase or chair). If you have nothing available complete 16 Jump Squats.

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Core: 5 Rounds

  • 20 Reach the ceilings
  • 20 kick the ceilings