WOD: Monday, July 28th, 2025

Group Dynamic Warmup:

• Glute Bridge – Hip Thrust Tabata – 2 Minutes 
• :20s Glute Bridge Hold – :10s of Hip Thrusts 
• Couch Stretch – 1 Minute per side 

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Strength: Clean Complex (17 Minutes) 

4 Sets 

Sets 1 and 2: 3 Cleans + 2 Front Squats @ 70% of 1RM 

Sets 3 and 4: 3 Cleans + 2 Front Squats @ 80% of 1RM 

*Complete all 3 cleans first followed by both front squats 

*Make sure you stick with squat or power from week 1 

*Rest between working sets 

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Workout: 3 Rounds

• Buy in: 300 Meter Med-Ball Run (20/14)

-then complete:

9 – 7 – 5 

• Hang Power Cleans (155/105) 
• Box Jumps (30”/24”) 

*3 Total Runs – 3 Total Ladders 

*Once you complete the ladder you will head out for run #2

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Cardio Option: 3 Rounds

• Buy in: 300 Meter Med-Ball Run (20/14)

-then complete:

9 – 7 – 5 

• American KB Swings (24K/16K)
• Box Jumps (30”/24”) 

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Core: 4 Rounds 

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