WOD: Friday, April 8th, 2022 (Burpee Day 68)

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Warm-up: Group Dynamic

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

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Strength: Front Squats (17 Minutes) 

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

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Workout: AMRAP x 18 Minutes 

  • (12/9) Calorie Row OR (9/6) Calorie Bike 
  • 6 Alternating Front Rack Lunges (95/65) 
  • 6 Toes 2 Bar 

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

  • Run to the end of the driveway 

*Score is total rounds completed in 18 minutes 

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Cardio Option: AMRAP x 18 Minutes 

  • (12/9) Calorie Row OR (9/6) Calorie Bike 
  • 6 Alternating DB Box Step Ups (50/35)(24”/20”)
  • 6 Toes 2 Bar 

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

  • Run to the end of the driveway 

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions