WOD: Friday, April 4th, 2025 (Burpee Day 67)

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Warm-up: Group Dynamic

  • Plank – Push Up Tabata – 2 Minutes 
  • :20s Plank on hands – :10s of Push Ups 
  • Rig Assisted Pec Stretch – 1 Minute per side 

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Strength: Bench Press (17 Minutes) 

  • Establish a new 1 Rep Max 

*Make sure you have a spotter with you for your attempts

*Make sure you rest between heavy attempts 

*Warm up Rep Scheme: 

  • 5-5-3-3-1-1-1-1-etc..

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

  • Station1: Max Ab-Mat Sit Ups 
  • Station2: Max Hang Power Snatches (95/65) 
  • Station3: Max Med-Ball Push Press (20/14) 
  • Station4: Max Calorie Row/Bike/Runner/Ski
  • Station5: Rest 

*3 Total Scores:

  • Total reps accumulated across all stations for each intv 
  • *ABSU + HPS + MBPP + Cal = score for that intv

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

  • Station1: Max Ab-Mat Sit Ups 
  • Station2: Max American KB Swings (24K/16K) 
  • Station3: Max Med-Ball Push Press (20/14) 
  • Station4: Max Calorie Row/Bike/Runner/Ski
  • Station5: Rest 

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Core: 3 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions