WOD: Tuesday, April 5th, 2022 (Burpee Day 65)

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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Pre-Game: 4 Rounds 

• 100 Meter Run / 150 Meter Row / 300 Meter Bike 
• 5 Shoulder To Overhead (ascending weights) 
• :15s Hollow Hold 

*If you plan on doing HSPU toss in a handstand hold every other round

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Workout: For Time 

3 Rounds 

• 30 Double Unders 
• 15 Ab-Mat Sit Ups 
• 10 Shoulder to Overhead (115/85) 

-Then-

• 800 Meter Run / 1K Meter Row / 2400 Meter Bike 

-Then-

3 Rounds 

• 30 Double Unders 
• 15 Ab-Mat Sit Ups 
• 10 Handstand Push Ups 

HSPU Scaling Options:

• 10 Plyo Box HSPU
• 15 Hand Release Push Ups 
• 15 Med-Ball Push Press (20/14) 

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Cardio Option: For Time 

3 Rounds 

• 30 Double Unders 
• 15 Ab-Mat Sit Ups 
• 10 DB Shoulder to Overhead (50/35) *Per side 

-Then-

• 800 Meter Run / 1K Meter Row / 2400 Meter Bike 

-Then-

3 Rounds 

• 30 Double Unders 
• 15 Ab-Mat Sit Ups 
• 10 Handstand Push Ups 

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Core: 5 Rounds 

• 15 Ab-Wheels 
• 30 Mountain Climbers