WOD: Monday, March 2nd, 2026 (Burpee Day 35)

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Group Dynamic Warmup:

  • Plate Squat Tabata – 2 Minutes 
  • :20s Bottom of squat hold – :10s of Plate Squats
  • Couch Stretch – 1 minute per side  

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Strength: Back Squat (17 Minutes) 

4 Sets x 3 Reps 

  • Sets 1 and 2: 3 Reps each at 80% of 1RM 
  • Sets 3 and 4: 3 Reps each at 85% of 1RM 

*If you need extra core support use a belt

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Workout: For Time 

Buy in: 500 Meter Row/Ski OR 1200 M Bike 

-Then-

18 – 14 – 10 – 14 – 18 

  • Alternating DB Hang Snatches (50/35) 

9 – 7 – 5 – 7 – 9 

  • Strict Handstand Push Ups 

-Then-

Buy out: 500 Meter Row/Ski OR 1200 M Bike 

*Strict Handstand Push Up Scaling Options:

  • Scale reps or distance with ab-mats (NO KIPPING) 
  • Plyo Box HSPU (Same Reps as Rx)
  • High Plank Plate Step Ups (45) (18-14-10-14-18) 

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Core: 4 Rounds 

  • 15 Ab-Wheels 
  • 30 Bicycle Crunches