WOD: Friday, May 15th, 2020 (Burpee Day 103)

Warm-up: Group Dynamic

• Air Squat Tabata – 2 Minutes

• :20s Hold in the bottom of squat + :10s of squats

• Couch Stretch – 1 Min Per side

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Workout: 4 Rounds

• 400 Meter Run

• 20 Jumping Lunges (10 Per side)

• 20 DB/KB Thrusters (10 Per side)

BARBELL OPTION: 4 Rounds

• 400 Meter Run

• 20 Jumping Lunges (10 Per side)

• 20 Thrusters (95/65)

WORKOUT FLOW:

• Workout is 4 total rounds. Each round will start with a 400 meter run and will be followed by 20 Jumping Lunges and 20 Thrusters (DB/KB OR Barbell). Once you have completed all 4 rounds of this cycle you are done.  

EQUIPMENT MODIFICATION:

• 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.

• DB/KB Thrusters – find any weighted object and use that for the thrusters. You can also complete these with wall balls instead.

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Core: 5 Rounds

• 15 Hollow Rocks

• 30 Side Crunches