WOD: Wednesday, February 24th, 2021 (Burpee Day 24)

Warm-up: Group Dynamic 

• Air Squat Tabata – 2 Minutes 
• :20s bottom of squat hold – :10s of air squats
• Pigeon Stretch – 1 Minute per side 

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Pre-Game: 3 Rounds 

• 1 Minute Row/Bike/Runner
• 6 Alternating Front Rack Lunges (ascending weight)
• 4 Jump Squats 

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Workout: 18 Minute Ladder 

2 – 4 – 6 – 8 – 10 – 12 – 14 – 16 – 18 – 20 – 22…

• Toes 2 Bar 
• Front Rack Lunges (95/65)
• Box Jumps (24”/20”) 

*Every 3 Minutes (not including 0:00) complete:

• 24 Double Unders 

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Cardio Option: 18 Minute Ladder 

2 – 4 – 6 – 8 – 10 – 12 – 14 – 16 – 18 – 20 – 22…

• Toes 2 Bar 
• DB Lunges (50/35)
• Box Jumps (24”/20”) 

*Every 3 Minutes (not including 0:00) complete:

• 24 Double Unders 

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Core: 4 Rounds 

• 30 Mountain Climbers
• 30 DB Side Bends (50/35)