WOD: Friday, March 25th, 2022 (Burpee Day 54)

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Warm-up: Group Dynamic

  • Air Squat Tabata – 2 Minutes 
  • :20s bottom of squat hold – :10s of air squats 
  • Couch Stretch – 1 Minute per side 

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Strength: Front Squat (17 Minutes) 

  • Establish a heavy single 

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Workout: For Time 

  • 500 Meter Run 
  • 50 Alt Front Rack Lunges (75/55) 
  • 50 Ab-Mat Sit Ups 

-Then-

  • 400 Meter Run 
  • 40 Alt Front Rack Lunges (75/55) 
  • 40 Ab-Mat Sit Ups 

-Then-

  • 300 Meter Run 
  • 30 Alt Front Rack Lunges (75/55) 
  • 30 Ab-Mat Sit Ups 

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Cardio Option: For Time 

  • 500 Meter Run 
  • 50 Alt DB/KB Lunges (50/35)
  • 50 Ab-Mat Sit Ups 

-Then-

  • 400 Meter Run 
  • 40 Alt DB/KB Lunges (50/35)
  • 40 Ab-Mat Sit Ups 

-Then-

  • 300 Meter Run 
  • 30 Alt DB/KB Lunges (50/35)
  • 30 Ab-Mat Sit Ups 

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions