WOD: Monday, February 8th, 2021 (Burpee Day 8)

Warm-up: Group Dynamic

  • Plank – Shoulder Tap Tabata – 2 Minutes
  • :20s plank on Hands – :10s of shoulder taps 
  • Couch Stretch – 1 Minute per side 

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Strength: Back Squat (15 Minutes)

  • 5 Sets x 1 Rep 

Sets 1, 2, and 3: All at 90%

Sets 4 and 5: Both at 95%

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Workout: For Time 

1815 – 12 – 9 – 6 – 3 

  • Calorie Row/Bike/Runner
  • Sumo Deadlift High Pulls (95/65)
  • Hand Release Push Ups 
  • Toes 2 Bar 

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Cardio Option: For Time 

18 – 15 – 12 – 9 – 6 – 3 

  • Calorie Row/Bike/Runner
  • Rage Balls (20/15)
  • Hand Release Push Ups 
  • Toes 2 Bar 

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Endurance: Assault Bike Tabata

  • 8 Sets – :20s on / :10s OFF 

*Goal is max calories 

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Core: 4 Rounds 

  • 20 Alternating Single Leg V-Ups
  • 40 Bicycle Crunches