WOD: Monday, October 20th, 2025

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 

• Sets 1 and 2: 3 Reps each at 85% of 1RM 
• Sets 3 and 4: 1 Rep each at 90% of 1RM 

*Heavier percentages so use a belt for assistance

*Continue to still focus on bracing through your core

*Make sure you rest enough between sets 

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Workout: For Time 

• 500 Meter Run 
• 15 Thrusters (95/65) 
• 15 Burpees to a plate (45) 

-Then-

• 500 Meter Run 
• 12 Thrusters (95/65) 
• 12 Burpees to a plate (45) 

-Then-

• 500 Meter Run 
• 9 Thrusters (95/65) 
• 9 Burpees to a plate (45) 

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Cardio Option: For Time 

• 500 Meter Run 
• 21 KB/DB Goblet Squats (24K/16K)(50/35) 
• 15 Burpees to a plate (45) 

-Then-

• 500 Meter Run 
• 18 KB/DB Goblet Squats (24K/16K)(50/35) 
• 12 Burpees to a plate (45) 

-Then-

• 500 Meter Run 
• 15 KB/DB Goblet Squats (24K/16K)(50/35) 
• 9 Burpees to a plate (45)  

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Core: 4 Rounds 

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