WOD: Wednesday, April 7th, 2021 (Burpee Day 66)
Warm-up: Group Dynamic
- Jumping Jacks – 30 Reps
- Bird Dogs – 10 SLOW Reps (5 per side)
- Pigeon Stretch – 1 Minute per side
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Strength: Front Squat (15 – 17 Minutes)
- 3 Sets x 1 Rep @93% of 1 Rep Max
- 2 Sets x 1 Rep @95% of 1 Rep Max
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Workout: Every 6 Minutes x 3 Rounds
- 400 Meter Run
- 24 Ab-Mat Sit Ups
- 12 Front Squats (95/65)
- Max Calorie Row OR Bike in remaining time
*Score is all 3 rounds of calories added together
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Cardio Option: Every 6 Minutes x 3 Rounds
- 400 Meter Run
- 24 Ab-Mat Sit Ups
- 12 KB/DB Goblet Squats (24k/16k)
- Max Calorie Row OR Bike in remaining time
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Core: 5 Rounds
- 30 Bicycle Crunches
- 30 Hollow Rocks
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