WOD: Sunday, February 28th, 2021 (Burpee Day 28)

Warm-up: Group Dynamic 

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

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Pre-Game: EMOM x 9 Minutes

• Min 1: :45s Row/Bike/Runner
• Min 2: 5 Back Squats ( ascending weight)
• Min 3: 5 Push Ups + :15s plank 

*Back Squats come from the rack

*Increase your intensity on your machine each round

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Workout: AMRAP x 18 Minutes 

• Max Calorie Row/Bike/Runner 

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

• 8 Burpees 
• 8 Back Squats (155/105) 

*Score is total amount of calories at the 18 minute mark

*CRX: Back squats come from the ground 

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Cardio Option: AMRAP x 18 Minutes 

• Max Calorie Row/Bike/Runner 

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

• 8 Burpees 
• 8 DB Goblet Squats (24k/16k)

*Score is total amount of calories at the 18 minute mark

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Skill Work: Double Under Practice

• Beginner: Work on double under timing 
• Advanced: Double under flight simulator 

*5-10-15-20-25-30-25-20-15-10-5

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Core: 5 Rounds 

• 15 V-ups 
• 15 Hollow Rocks