WOD: Monday, May 2nd, 2022 (Burpee Day 92)

Warm-up: Group Dynamic

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

——————————————————————————————————–

Strength: Back Squat (17 Minutes) 

• Establish a new 1RM 

*Retest week, be aggressive!

——————————————————————————————————–

Workout: Every 3 Minutes x 5 Rounds 

• 10 Burpees Over Bar 
• 10 Thrusters (95/65) 

-In remaining time, max reps of:

• Calorie Row OR Bike 

*Score is total # of calories completed across all 5 rounds 

——————————————————————————————————–

Cardio Option: Every 3 Minutes x 5 Rounds 

• 10 Burpees Over DB/KB
• 10 KB/DB Goblet Squats (24K/16K)(50/35)

-In remaining time, max reps of:

• Calorie Row OR Bike 

——————————————————————————————————–

Core: 4 Rounds 

• 30 Plate Twists (25/15)
• 30 Flutter Kicks