WOD: Wednesday, February 9th, 2021 (Burpee Day 10)

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Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps 
  • Sumo Inchworm Push Ups – 5-4-3-2-1 Reps
  • Banded Hamstring Stretch – 1 Minute per side 

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Strength: Deadlift (15 Minutes) 

  • Sets 1 and 2: 5 Reps @ 90% of 5 Rep Max 
  • Set 3: 5 Reps @ 95% of 5 Rep Max 

*All sets must be touch n’ go 

*Rest :90s – 2 Minutes b/w sets 

*Focus on keeping a tight midline and straight bar path

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Workout: 3 Rounds 

  • 500 Meter Row / 400 Meter Run / 1200 Meter Bike 
  • 30 Ab-Mat Sit Ups 
  • 20 Deadlifts (155/105) 
  • 10 Toes 2 Bar 

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Cardio Option: 3 Rounds 

  • 500 Meter Row / 400 Meter Run / 1200 Meter Bike 
  • 30 Ab-Mat Sit Ups 
  • 30 Russian KB Swings (24K/16K) 
  • 10 Toes 2 Bar 

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Core: 4 Rounds 

  • 10 Banded Paloff Presses 
  • 10 Banded Rotations