WOD: Sunday, May 24th, 2026 (Burpee Day 118)

Group Dynamic Warmup:

• Glute Bridge – Hip Thrust Tabata – 2 minutes
• :20s Glute Bridge – :10s Hip Thrusts
• Banded Hamstring Stretch – 1 Min per side  

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Pre-Game: 3 Rounds (10 min cap) 

• 250 M Row/Ski OR 600 M Bike 
• 5 Deadlifts (ascending weights) 
• 5 Med-Ball Push Press (at workout weight) 

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Workout: For Time 

• 1000 M Row/Ski OR 2400 M Bike 

-THEN- 

• 42 Med-Ball Push Press (20/14) 
• 21 Deadlifts (185/125) 
• 42 Alternating Box Step Ups (24”/20”) 
• 21 Deadlifts (185/125) 
• 42 Med-Ball Push Press (20/14) 

-THEN-

• 1000 M Row/Ski OR 2400 M Bike 

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Cardio Option: For Time 

• 1000 M Row/Ski OR 2400 M Bike 

-THEN- 

• 42 Med-Ball Push Press (20/14) 
• 42 Russian KB Swings (24K/16K) 
• 42 Alternating Box Step Ups (24”/20”) 
• 42 Russian KB Swings (24K/16K)
• 42 Med-Ball Push Press (20/14) 

-THEN-

• 1000 M Row/Ski OR 2400 M Bike

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Core: 4 Rounds 

• 30 Mountain Climbers 
• :30s Side Plank (per side)