WOD: Monday, September 29th, 2025

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Group Dynamic Warmup:

  • Plate Squat Tabata – 2 Minutes 
  • :20s bottom of squat hold – :10s of plate squats 
  • Couch Stretch – 1 Minute per side 

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Strength: Back Squat (17 Minutes) 

4 Sets x 5 Reps 

  • Sets 1 and 2: 5 Reps each at 60% of 1RM 
  • Sets 3 and 4: 5 Reps each at 70% of 1RM 

*Light percentages so focus on good squat positions 

*Bracing your core, weight in heels, torso upright 

*If you missed week 1 use today as a makeup day 

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Workout: Ladder x 15 Minutes 

3 – 6 – 9 – 12 – 15 – 18 – 21 – 24 – etc… 

  • Calorie Row/Bike/Runner/Ski 
  • Wall Balls (20/14) 
  • Hang Power Cleans (105/75) 

*One score: Last FULL round completed + partial reps 

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Cardio Option: Ladder x 15 Minutes 

3 – 6 – 9 – 12 – 15 – 18 – 21 – 24 – etc… 

  • Calorie Row/Bike/Runner/Ski 
  • Wall Balls (20/14) 
  • Russian KB Swings (24K/16K) 

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Core: 4 Rounds 

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