WOD: Thursday, April 10th, 2025 (Burpee Day 73)

Warm-up: Group Dynamic

• Glute Bridge – Hip Thrust Tabata – 2 Minutes 
• :20s Glute Bridge Hold – :10s of Hip Thrusts 
• Pigeon Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

• 30 Double Unders (60 Singles OR 1 Min of DU practice) 
• 3 Power Cleans (ascending weights) 
• :15s Plank on hands 

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Workout: 4 Intervals (3 Minutes ON / 1 Minute OFF) 

• 3 Power Cleans (135/95) 
• 6 Lateral Burpees over the Bar 
• 21 Double Unders 

*RX+: 3 Power Cleans (185/115) 

*CRX: 3 Power Cleans (205/135) 

*One score – total # of rounds + reps completed across all 4 intvs

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Cardio Option: 4 Intervals (3 Minutes ON / 1 Minute OFF) 

• 9 Russian KB Swings (24K/16K) 
• 6 Lateral Burpees over the Bar 
• 21 Double Unders 

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Core: 4 Rounds 

• 10 Banded Pallof Presses 
• 10 Banded Shoulder Rotations