WOD: Monday, March 9th, 2026 (Burpee Day 42)

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Group Dynamic Warmup:

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

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Strength: Back Squat (17 Minutes) 

4 Sets 

  • Sets 1 and 2: 3 Reps each at 85% of 1RM 
  • Sets 3 and 4: 1 Rep each at 90% of 1RM 

*Heavy reps so prioritize rest between working sets

*Use a belt if needed to keep your core stable

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Workout: For Time 

13 – 11 – 9 – 7 – 5 

  • Toes to Bar
  • Front Squats (105/75) 
  • Run to the end of the driveway 

*Rest 1 Minute at the completion of each round 

*Run is to be completed at the end of every round

*Barbell should be done unbroken

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Cardio Option: For Time 

13 – 11 – 9 – 7 – 5 

  • Toes to Bar
  • DB/KB Goblet Squats (50/35)(24K/16K)
  • Run to the end of the driveway 

*Rest 1 Minute at the completion of each round 

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Core: 4 Rounds 

  • 15 Ab-Wheels 
  • 30 Plate Twists (25/15)