WOD: Friday, February 18th, 2022 (Burpee Day 19)

Warm-up: Group Dynamic

• Plank – Push Up Tabata – 2 Minutes 
• :20s Plank on hands – :10s of SLOW Push ups 
• Banded Shoulder Stretch – 1 Minute Per side 

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Strength: Strict Press (15 Minutes)

• Establish a new 1 Rep Max 

*Recommended build up – 5-5-3-3-1-1-1-1-etc…

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Workout: 3 Ladders 

12 – 8 – 4 

• Deadlifts (185/125) 

4 – 3 – 2 

• Wall Walks 

*Between ladders complete:

• 650 Meter Row / 500 Meter Run / 1500 Meter Bike (1.5 KM)

Wall Walk Modification:

• Plyo Box HSPU (12 – 8 – 4) 
• Hand Release Push Ups (16 – 12 – 8) 

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Cardio Option: 3 Ladders 

24 – 18 – 12 

• Russian KB Swings (24K/16K)

4 – 3 – 2 

• Wall Walks 

*Between ladders complete:

• 650 Meter Row / 500 Meter Run / 1500 Meter Bike (1.5 KM)

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Core: 5 Rounds 

• 15 GHD Sit Ups 
• 15 GHD Back Extensions