WOD: Wednesday, October 1st, 2025

Group Dynamic Warmup:

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

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Strength: Deadlift (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 FORM!!!

*Rest between sets

*If you missed week 1, use today as a make up day 

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Workout: AMRAP x 16 Minutes 

• 16 Ab-Mat Sit Ups
• 8 Alternating DB Box Step Ups (50/35)(24”/20”) 
• 4 Burpees to Target (pull up bar)

*Every 4 Minutes (not including 0:00) complete:

• 200 Meter Run 

*DB can be held any style EXCEPT for on the thigh 

*One score: total # of rounds + reps completed in 16 min

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Core: 4 Rounds 

• 30 Bicycle Crunches 
• :30s Hollow Hold