WOD: Sunday, March 15th, 2026 (Burpee Day 48)

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Group Dynamic Warmup:

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

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Pre-Game: 3 Rounds

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

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Workout: AMRAP x 18 Minutes 

  • (12/9) Calorie Row/Ski OR (9/6) Cal Bike 
  • 9 Toes to Bar 
  • 6 Deadlifts (185/125) 

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

  • Run to the end of the driveway 

*One score: total # of rounds + reps completed in 18 mins

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Cardio Option: AMRAP x 18 Minutes 

  • (12/9) Calorie Row/Ski OR (9/6) Cal Bike 
  • 9 Toes to Bar 
  • 9 Russian KB Swings (24K/16K) 

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

  • Run to the end of the driveway 

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Core: 4 Rounds 

  • 30 Flutter Kicks 
  • :30s Hollow Hold