WOD: Thursday, March 5th, 2026 (Burpee Day 38)

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Group Dynamic Warmup:

  • Glute Bridge – Hip Thrust Tabata – 2 Minutes 
  • :20s Glute Bridge Hold – :10s of Hip Thrusts 
  • Seated 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 Sumo Deadlift High Pulls (ascending weights) 
  • :15s Hollow Hold 

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Workout: For Time 

  • 30 Weighted Ab-Mat Sit Ups (20/14) 

-into-

16 – 8 – 4 – 2

  • Sumo Deadlift High Pulls (115/75) 
  • Lateral Pogo Burpees 

-Then- 

  • 1000 M Row/Ski OR 2400 M Bike 

-Then-

2 – 4 – 8 – 16 

  • Sumo Deadlift High Pulls (115/75) 
  • Lateral Pogo Burpees 

-into-

  • 30 Weighted Ab-Mat Sit Ups (20/14) 

——————————————————————————————————–

Cardio Option: For Time 

  • 30 Weighted Ab-Mat Sit Ups (20/14) 

-into-

16 – 8 – 4 – 2

  • Rage Balls (20/15) 
  • Lateral Pogo Burpees 

-Then- 

  • 1000 M Row/Ski OR 2400 M Bike 

-Then-

2 – 4 – 8 – 16 

  • Rage Balls (20/15) 
  • Lateral Pogo Burpees 

-into-

  • 30 Weighted Ab-Mat Sit Ups (20/14) 

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Core: 4 Rounds 

  • 30 Flutter Kicks 
  • 30 Scissor Kicks