WOD: Monday, March 10th, 2025 (Burpee Day 42)

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 3 Reps 

• Sets 1 and 2: 3 Reps each at 80% of 1RM 
• Sets 3 and 4: 3 Reps each at 85% of 1RM 

*Work on bracing your core on every rep 

*Don’t always rely on the belt! 

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Workout: Ladder x 16 Minutes 

• Buy in: 800 Meter Run 

-in remaining time ladder of: 

4 – 6 – 8 – 10 – 12 – 14 – 16 – 18 – 20 – etc… 

• Wall Balls (20/14) 
• Lateral Pogo Burpees 
• Alt Front Rack Lunges (95/65) 

*Score is last full round completed + partial reps 

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Cardio Option: Ladder x 16 Minutes 

• Buy in: 800 Meter Run 

-in remaining time ladder of: 

4 – 6 – 8 – 10 – 12 – 14 – 16 – 18 – 20 – etc… 

• Wall Balls (20/14) 
• Lateral Pogo Burpees 
• Alt DB Lunges (50/35) 

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Core: 4 Rounds 

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