WOD: Monday, February 24th, 2025 (Burpee Day 28)

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) 

4 Sets x 5 Reps 

• Sets 1 and 2 are done at 60% of 1RM 
• Sets 3 and 4 are done at 70% of 1RM 

*Focus on bracing your core and the quality of your squat

*If you missed week 1 – build to a heavy single 

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Workout: Every 3 Minutes x 4 Rounds 

Odd Rounds (1 and 3)

• 250 Meter Row / 200 M Run / 600 M Bike 
• 10 Alt Front Rack Lunges (95/65) 

-in remaining time complete:

• Max Box Jump Overs (24”/20”) 

Even Rounds (2 and 4)

• 250 Meter Row / 200 M Run / 600 M Bike 
• 10 Box Jump Overs (24”/20”) 

-in remaining time complete:

• Max Alt Front Rack Lunges (95/65) 

*Two Scores:

• Total # of BJO accumulated 
• Total # of FRL accumulated 

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Cardio Option: Every 3 Minutes x 4 Rounds 

Odd Rounds (1 and 3)

• 250 Meter Row / 200 M Run / 600 M Bike 
• 10 Alt DB Lunges (50/35)

-in remaining time complete:

• Max Box Jump Overs (24”/20”) 

Even Rounds (2 and 4)

• 250 Meter Row / 200 M Run / 600 M Bike 
• 10 Box Jump Overs (24”/20”) 

-in remaining time complete:

• Max Alt DB Lunges (50/35)

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Core: 4 Rounds 

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