WOD: Sunday, March 21st, 2021 (Burpee Day 49)
Warm-up: Group Dynamic
- Plank – Shoulder Tap Tabata – 2 Minutes
- :20s Plank on hands – :10s of shoulder taps
- Banded Shoulder Stretch – 1 minute per side
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Pre-Game: 3 Rounds
- Run to the end of the driveway
- 5 Push Press (ascending weights)
- :15s Hanging Knee Raise Hold
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Workout: 4 Rounds
- 400 Meter Run
- 32 Double Unders
- 16 Push Press (95/65)
- 8 Toes 2 Bar
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Cardio Option: 4 Rounds
- 400 Meter Run
- 32 Double Unders
- 16 Burpee Rage Balls (20/15)
- 8 Toes 2 Bar
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Accessory Work: Pull Up + Rows
4 Sets
- :10s Chin over the bar hold
-Immediately followed by:
- 10 DB/KB Bent over Rows per side
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Core: 4 Rounds
- 30 Russian Twists (25/15)
- :30s 6 – Inch Hold
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