WOD: Monday, November 3rd, 2025

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Group Dynamic Warmup:

  • Plate Squat Tabata – 2 Minutes 
  • :20s Bottom of squat hold – :10s of Plate Squats 
  • Pigeon Stretch – 1 Minute per side

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Strength: Back Squat (17 Minutes) 

  • Establish a new 1 Rep Max 

*Warm Up Rep Scheme:

  • 5-5-3-3-1-1-1-1-etc… 

*Use a belt, knee sleeves, lifters for extra support

*Don’t burn your legs out on your warm up sets

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Workout: 3 Intervals (5 Minutes ON / :90s OFF) 

Intv1: 1 Round

  • 12 Burpee-Box Jumps (24”/20”) 
  • 12 Alt Front Rack Lunges (95/65) 

-in remaining time complete:

  • Max Calorie Row/Ski/Bike 

Intv2: 2 Rounds 

  • 6 Burpee-Box Jumps (24”/20”) 
  • 6 Alt Front Rack Lunges (95/65) 

-in remaining time complete:

  • Max Calorie Row/Ski/Bike 

Intv3: 3 Rounds 

  • 4 Burpee-Box Jumps (24”/20”)
  • 4 Alt Front Rack Lunges (95/65) 

-in remaining time complete:

  • Max Calorie Row/Ski/Bike 

*3 Total Scores: Calories completed for each interval 

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Cardio Option: 3 Intervals (5 Minutes ON / :90s OFF) 

Intv1: 1 Round

  • 12 Burpee-Box Jumps (24”/20”) 
  • 12 Alt DB Lunges (50/35) 

-in remaining time complete:

  • Max Calorie Row/Ski/Bike 

Intv2: 2 Rounds 

  • 6 Burpee-Box Jumps (24”/20”) 
  • 6 Alt DB Lunges (50/35) 

-in remaining time complete:

  • Max Calorie Row/Ski/Bike 

Intv3: 3 Rounds 

  • 4 Burpee-Box Jumps (24”/20”)
  • 4 Alt DB Lunges (50/35) 

-in remaining time complete:

  • Max Calorie Row/Ski/Bike 

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Core: 4 Rounds 

  • 10 Weighted Knee Raises (20/15) 
  • 30 DB Side Bends (50/35)