WOD: Sunday, March 21st, 2021 (Burpee Day 49)

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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