WOD: Monday, April 12th, 2021 (Burpee Day 71)

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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Strength: Clean (15 – 17 Minutes)

  • Establish a new 1 Rep Max

*Retest week, go out and beat that weight from week 1!

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Workout: 18 Minute Ladder

3, 6, 9, 12, 15, 18, 21, 24, 27, 30, etc… 

  • Calorie Row/Bike/Runner 
  • 2FOR1 Wall Balls (20/14) 
  • Hang Power Cleans (95/65) 

*1 2FOR1 Wall Ball Rep= 1 Med Ball Squat + 1 Wall Ball

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Cardio Option: 18 Minute Ladder

3, 6, 9, 12, 15, 18, 21, 24, 27, 30, etc… 

  • Calorie Row/Bike/Runner 
  • 2FOR1 Wall Balls (20/14) 
  • Russian KB Swings (24k/16k)

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Core: 4 Rounds

  • 15 Weighted Reach the Ceilings (25/15)
  • :30s Hollow Hold