WOD: Monday, June 30th, 2025

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Group Dynamic Warmup:

  • Plate Squat tabata – 2 Minutes 
  • :20s Bottom of squat hold – :10s of Plate squats 
  • Pigeon Stretch – 1 Minute per side 

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Strength-Endurance: Every 2:30 x 5 Rounds 

  • 200 Meter Run / 250 Meter Row / 600 M Bike 
  • 3 Back Squats 

*Athletes choice on starting weight 

*Increase weight per round 

*Should always be able to hit all 3 reps 

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Workout: AMRAP x 15 Minutes 

  • 300 Meter Run 
  • 15 DB/KB Goblet Squats (50/35)(24K/16K) 
  • 30 Double Unders 
  • 15 Med-Ball Push Press (20/14)

*One score: total # of rounds + reps completed 

*300 Meter Run = 3 Reps 

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Core: 4 Rounds 

  • 15 Ab-Wheels 
  • 30 Bicycle Crunches