WOD: Friday, April 29th, 2022 (Burpee Day 89)

Warm-up: Group Dynamic

• Squat/Lunge Tabata – 2 Minutes 
• :20s Bottom of squat hold – :10s of slow lunges
• Samson Stretch – 1 Minute per side 

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Strength: Front Squat (17 Minutes) 

• 2 Sets x 2 Reps @ 92% of 1RM 
• 2 Sets x 1 Rep @ 95% of 1RM 

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Workout: 4 Intervals (1 Minute Stations / :15s Transition) 

• Station1: Max Wall Balls (20/14) 
• Station2: Max Alt Front Rack Lunges (95/65)
• Station3: Max Calorie Row OR Bike
• Station4: Rest

*4 Total Scores – Accumulated reps through all stations per interval 

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Cardio Option: 4 Intervals (1 Minute Stations / :15s Transition) 

• Station1: Max Wall Balls (20/14) 
• Station2: Max Switches 
• Station3: Max Calorie Row OR Bike
• Station4: Rest

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Core: 5 Rounds 

• 15 GHD Sit Ups 
• 15 GHD Back Extensions