WOD: Monday, April 4th, 2022 (Burpee Day 64)

Warm-up: Group Dynamic

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

——————————————————————————————————–

Strength: Back Squat (17 Minutes) 

• 3 Sets x 5 Reps @ 75% of 1RM 
• 2 Sets x 5 Reps @ 80% of 1RM 

——————————————————————————————————–

Workout: 5 Rounds 

• (15/12) Calorie Row OR Bike 
• 12 2FOR1 Wall Balls (20/14)
• 9 Power Snatches (75/55) 

*Rest 1 Minute at the completion of each round 

*Score is total time to complete all 5 rounds including rest

*2FOR1 Wall Balls = 1 Med-Ball Squat + 1 Wall Ball 

——————————————————————————————————–

Cardio Option: 5 Rounds 

• (15/12) Calorie Row OR Bike 
• 12 2FOR1 Wall Balls (20/14)
• 10 Alt DB Power Snatches (50/35)

*Rest 1 Minute at the completion of each round 

——————————————————————————————————–

Core: 4 Rounds 

• 20 Turkish Sit Ups (20/15) 
• 20 Plate Twists (25/15)