WOD: Monday, June 3rd, 2024 (Burpee Day 126)

Warm-up: Group Dynamic

• Plate Squat Tabata – 2 Minutes 
• :20s Bottom of squat hold – :10s of plate squats 
• Pigeon Stretch – 1 Minute per side

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Strength: Front Squat (17 Minutes) 

• Sets 1 and 2: 5 Reps each at 75% of 1RM 
• Sets 3 and 4: 3 Reps each at 80% of 1RM

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Workout: 3 Intervals (1 Minute Stations / :15s Transition) 

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

*3 Total Scores:

• Total reps accumulated for each interval
• Wall Balls + FRL + Cals = Score 

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Cardio Option: 3 Intervals (1 Minute Stations / :15s Transition) 

• Station1: Max Wall Balls (20/14)
• Station2: Max Alt DB Lunges (50/35) 
• Station3: Max Calorie Row/Bike/Runner/Ski
• Station4: Rest 

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Core: 4 Rounds 

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