WOD: Monday, March 24th, 2025 (Burpee Day 56)

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Warm-up: Group Dynamic

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

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Strength: Back Squat (17 Minutes) 

4 Sets x 1 Rep 

  • Sets 1 and 2: 1 Rep each at 90% of 1RM 
  • Sets 3 and 4: 1 Rep each at 95% of RM 

*HEAVY WEEK!! 

*Use belt, knee sleeves, lifters if you have them 

*If you fail at 95% back the weight to 90 and finish there 

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Workout: For Time 

  • 500 Meter Row/Ski OR 1200 M Bike 

-into-

15 – 12 – 9 

  • Weighted Ab-Mat Sit Ups (20/14) 
  • Front Squats (105/75) 

-Then-

2 Rounds 

  • 250 Meter Row/Ski OR 600 M Bike 
  • 18 Weighted Ab-Mat Sit Ups (20/14) 
  • 18 Alt DB Lunges (50/35) 

*DB must be held in suitcase position 

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Cardio Option: For Time 

  • 500 Meter Row/Ski OR 1200 M Bike 

-into-

15 – 12 – 9 

  • Weighted Ab-Mat Sit Ups (20/14) 
  • DB/KB Goblet Squats (50/35)(24K/16K) 

-Then-

2 Rounds 

  • 250 Meter Row/Ski OR 600 M Bike 
  • 18 Weighted Ab-Mat Sit Ups (20/14) 
  • 18 Alt DB Lunges (50/35) 

*DB must be held in suitcase position 

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Core: 4 Rounds 

  • 15 Ab-Wheels 
  • 30 Bicycle Crunches