WOD: Thursday, April 14th, 2022 (Burpee Day 74)

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Warm-up: Group Dynamic

  • Plank – Shoulder Tap Tabata – 2 Minutes 
  • :20s Plank – :10s of Slow Shoulder Taps 
  • Couch Stretch – 1 Minute per side 

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Pre-Game: 3 Rounds 

  • 200 Meter Run / 250 Meter Row / 600 Meter Bike 
  • 5 Back Squats (ascending weights) 
  • 5 Burpees 

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Workout: For Time 

  • Buy In: Run the Loop / 2K Row / 3600 Meter Bike 

-Then-

5 Rounds 

  • 15 Back Squats (105/75) 
  • 15 Hand Release Push Ups 

*CRX: 5 Wall Walks 

*Back Squats come from the ground 

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Cardio Option: For Time 

  • Buy In: Run the Loop / 2K Row / 3600 Meter Bike 

-Then-

5 Rounds 

  • 25 KB Goblet Squats (24K/16K) 
  • 15 Hand Release Push Ups 

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Core: 4 Rounds 

  • 10 Banded Paloff Presses 
  • 10 Banded Rotations