Warm Up
5 Minute Bike OR Row
Then…
3 Minutes of foam rolling / stretching / mobility
WOD “Death By Burpee”
Min 1: 1 Burpee
Min 2: 2 Burpees
Min 3: 3 Burpees
Min 4: 4 Burpees
Keep adding 1 burpee per minute and get as far as you can!
Score: Final Minute (Round) Completed + any Burpees into the next Minute
Goal: 11-15 Min +
If for some reason you aren’t able to get all the required burpees in for the minute, just do as many reps as possible until you get to 11 minutes. Or, challenge yourself and go to 15!
Strength:
5×5 Deadlifts:
Work up to YOUR heavy set of 5 reps. Then complete 5 sets at that weight. Rest as needed between rounds. Keep your shoulders back and chest up. Protect your back!