WOD: Monday, March 28th, 2022 (Burpee Day 57)

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Warm-up: Group Dynamic

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

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Strength: Back Squat (17 Minutes)

  • 3 Sets x 5 Reps @ 70% of 1RM
  • 2 Sets x 5 Reps @ 75% of 1RM 

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Workout: For Time 

  • Buy In: 45 Wall Balls (20/14) 

-Then-

5 Rounds 

  • 10 Push Press (105/75) 
  • 10 Burpees to a plate (45)

-Then-

  • Buy Out: 45 Wall Balls (20/14) 

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Cardio Option: For Time 

  • Buy In: 45 Wall Balls (20/14) 

-Then-

5 Rounds 

  • 10 Hand Release Push Ups 
  • 10 Burpees to a plate (45)

-Then-

  • Buy Out: 45 Wall Balls (20/14) 

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Core: 4 Rounds 

  • 30 Plate Twists (25/15) 
  • 15 Long Sit Ups