WOD: Monday, February 15th, 2021 (Burpee Day 15)

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Warm-up: Group Dynamic 

  • Jumping Jacks – 30 Reps 
  • Squat to Stand – 10 Reps 
  • Couch Stretch – 1 Minute per side 

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Strength: Back Squat (15 – 17 Minutes) 

  • Build to a 1 Rep Max 

*Retest week – Be Aggressive!

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Workout: 5 Intervals (3 Minutes ON / :30s OFF)

  • 9 Wall Balls (20/14)
  • 7 Deadlifts (185/115)
  • 5 Burpees Over the Bar 

*Pick up where you leave off after the rest period

*Score is a total accumulation of rounds after all 5 intervals

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Cardio Option: 5 Intervals (3 Minutes ON / :30s OFF)

  • 9 Wall Balls (20/14)
  • 7 Russian KB Swings (24k/16k)
  • 5 Burpees 

*Pick up where you leave off after the rest period

*Score is a total accumulation of rounds after all 5 intervals

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Core: 4 Rounds 

  • 15 V-Ups 
  • 30 Bicycle Crunches