WOD: Monday, October 13th, 2025

Group Dynamic Warmup:

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

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Strength: Back Squat (17 Minutes) 

4 Sets x 3 Reps 

• Sets 1 and 2: 3 Reps each at 80% of 1RM 
• Sets 3 and 4: 3 Reps each at 85% of 1RM 

*If you feel like you need some assistance use a belt 

*Make sure you rest between sets!

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Workout: AMRAP x 15 Minutes 

• Max Calorie Row/Bike/Runner/Ski 

*Every 3 Minutes (NOT including 0:00) complete:

• 6 Alt Front Rack Lunges (115/85) 
• 3 Front Squats (115/85) 

*Barbell comes from the ground 

*Barbell should be done unbroken so scale appropriately 

*One score: Total # of calories completed in 15 minutes 

*DO NOT RESET YOUR MONITOR

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Cardio Option: AMRAP x 15 Minutes 

• Max Calorie Row/Bike/Runner/Ski 

*Every 3 Minutes (NOT including 0:00) complete:

• 8 Alt DB Lunges (50/35) 
• 4 DB Goblet Squats (50/35) 

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Core: 4 Rounds 

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