WOD: Monday, April 8th, 2024 (Burpee Day 70)

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Warm-up: Group Dynamic

  • Plate Squat Tabata – 2 Minutes 
  • :20s Bottom of squat hold – :10s of Plate Squats 
  • Couch Stretch – 1 Minute Per Side 

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Strength: Back Squat (17 Minutes) 

  • Sets 1 and 2: 3 Reps each at 85% of 1RM 
  • Sets 3 and 4: 2 Reps each at 90% of 1RM 

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Workout: For Time 

  • 400 Meter Run 

-Then-

16 – 12 – 8 

  • Alt DB Box Step Ups (24”/20”)(50/35) 
  • Toes to Bar 

-Into-

  • 400 Meter Run 

-Then-

16 – 12 – 8 

  • Alt Front Rack Lunges (105/75) 
  • Toes to Bar

*DB can be held in any position except for being placed on the thigh

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Cardio Option: For Time 

  • 400 Meter Run 

-Then-

16 – 12 – 8 

  • Alt DB Box Step Ups (24”/20”)(50/35) 
  • Toes to Bar 

-Into-

  • 400 Meter Run 

-Then-

16 – 12 – 8 

  • Alt Med-Ball Lunges (20/14) x2
  • Toes to Bar

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Core: 4 Rounds 

  • 15 Ab-Wheels 
  • 30 Plate Twists (25/15)