WOD: Sunday, April 3rd, 2022 (Burpee Day 63)

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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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Pre-Game: 4 Rounds 

  • (9/7) Calorie Row / Bike / Runner 
  • 5 Deadlifts (ascending weights) 
  • 5 Jump Squats 

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Workout: AMRAP x 18 Minutes 

  • Max Calorie Row/Bike/Runner 

-Every 3 Minutes (not including 0:00) complete: 

  • 5 Deadlifts (225/155) 
  • 5 Burpee Box Jumps (24”/20”) 

*Score is total calories completed in 18 Minutes

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Cardio Option: AMRAP x 18 Minutes 

  • Max Calorie Row/Bike/Runner 

-Every 3 Minutes (not including 0:00) complete: 

  • 10 Rage Balls (20/15) 
  • 5 Burpee Box Jumps (24”/20”) 

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Core: 4 Rounds 

  • 20 Alt Single Leg V-Ups 
  • 20 KB Pull Throughs (16K/12K)