WOD: Sunday, March 1st, 2026 (Burpee Day 34)

Group Dynamic Warmup:

• Plank – Shoulder Tap Tabata – 2 Minutes 
• :20 Plank on hands – :10s of Shoulder Taps 
• PVC Lat/Shoulder Stretch – :30s per side x3 

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Pre-Game: 3 Rounds (10 Min Cap) 

• (9/7) Calorie Row/Ski/Bike 
• 5 Push Presses (ascending weights) 
• 5 SLOW Knee Raises 

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Workout: Ladder + For Time 

PART A- Ladder x 14 Minutes 

4, 6, 8, 10, 12, 14, 16, 18, 20, etc…

• Calorie Row/Bike/Ski 
• Toes to Bar 
• Push Presses (115/85)

-Rest 2 Minutes- 

PART B- For Time 

• 500 Meter Row/Ski OR 1200 M Bike 

*Two Scores:

• Last FULL round completed + partial reps for Part A
• Time for Part B 

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Cardio Option: Ladder + For Time 

PART A- Ladder x 14 Minutes 

4, 6, 8, 10, 12, 14, 16, 18, 20, etc…

• Calorie Row/Bike/Ski 
• Toes to Bar 
• DB Push Press (50×2/35×2) 

-Rest 2 Minutes- 

PART B- For Time 

• 500 Meter Row/Ski OR 1200 M Bike 

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Core: 4 Rounds 

• 30 Flutter Kicks 
• :30s Hollow Hold