WOD: Friday, April 25th, 2025 (Burpee Day 88)

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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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Strength-Endurance: Every 2:30 x 5 Rounds 

  • 200 Meter Run / 250 M Row / 600 M Bike 
  • 3 Power Cleans 

*Athletes choice on starting weight 

*Increase weight each round 

*Can be Touch N’ Go OR Drop singles 

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Workout: AMRAP x 15 Minutes 

  • Max Calorie Row/Ski/Bike 

*Every 3 Minutes (not including 0:00) complete:

  • 10 Alt Box Step Ups (24”/20”) 
  • 5 Power Cleans (135/95) 

*One score:

  • Total # of calories accumulated in 15 minutes 
  • Do not reset your monitor 

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Cardio Option: AMRAP x 15 Minutes 

  • Max Calorie Row/Ski/Bike 

*Every 3 Minutes (not including 0:00) complete:

  • 10 Alt Box Step Ups (24”/20”) 
  • 10 DB Power Cleans (50/35) *5 per side 

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions