WOD: Friday, May 22nd, 2020 (Burpee Day 110)

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Warm-up: Group Dynamic

  • Air Squat Tabata – 2 Minutes
  • Frog Stretch – 1:30 Hold

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Workout: For Time

21 – 15 – 9 – 15 – 21

  • DB/KB Goblet Squats
  • V-Ups
  • Burpees Over DB/KB

BARBELL OPTION: For Time

21 – 15 – 9 – 15 – 21

  • Back Squats (95/65)
  • V-Ups
  • Burpees Over Bar

WORKOUT FLOW:

  • Workout will start with 21 Squats (Goblet OR Back Squats), 21 V-Ups, and 21 Burpees over your object. You will then complete the round of 15, 9, 15, and again 21. Once you finish the last round of 21 your workout is complete. Note the time you finished.

EQUIPMENT MODIFICATION:

  • DB/KB Goblet Squats – Find a weighted object that you can hold while squatting. Mix it up and use your dog for this one !

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Core: 5 Rounds

  • 30 Mountain Climbers
  • :30s Plank Hold