WOD: Sunday, February 21st, 2021 (Burpee Day 21)

Warm-up: Group Dynamic 

• Jump Squat Tabata – 2 Minutes
• :20s bottom of squat hold / :10s of jump squats 
• Samson Stretch – 1 Minute per side 

——————————————————————————————————–

Pre-Game: 4 Rounds 

• 1 Minute Row/Bike/Runner
• 3 Squat Snatches (ascending weights)

*Try a few DB Overhead Lunges during the pre-game to feel out the movement

——————————————————————————————————–

Workout: For Time 

• Buy In: (60/52) Calorie Row OR (52/48) Calorie Bike/Runner

-Then-

4 Rounds 

• 48 Double Unders
• 16 DB Overhead Lunges (50/35)
• 4 Squat Snatches (125/85)

-Then-

• Buy Out: (60/52) Calorie Row OR (52/48) Calorie Bike/Runner

*DB Overhead Lunge: 8 Reps per side (switch whenever you’d like)

——————————————————————————————————–

Cardio Option: For Time 

• Buy In: (60/52) Calorie Row OR (52/48) Calorie Bike/Runner

-Then-

4 Rounds 

• 48 Double Unders
• 16 DB Overhead Lunges (50/35)
• 16 Med-Ball Jump Squats (20/14)

-Then-

• Buy Out: (60/52) Calorie Row OR (52/48) Calorie Bike/Runner

——————————————————————————————————–

Core: 4 Rounds 

• 10 Weighted Hanging Knee Raises (20/15)
• :20s Unweighted Hanging Knee Raise Hold