WOD: Thursday, January 8th, 2025

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Group Dynamic Warmup:

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

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Pre-Game: 3 Rounds 

  • Run to the end of the driveway 
  • 6 Alt Front Rack Lunges (ascending weights) 
  • :10s Hollow Hold 

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Workout: AMRAP x 20 Minutes 

  • (16/12) Calorie Row OR (12/8) Cal Bike 
  • 12 Ab-Mat Sit Ups 
  • 8 Alt Front Rack Lunges (115/85) 

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

  • 200 Meter Run 

*One score: rounds + reps completed in 20 minutes 

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Cardio Option: AMRAP x 20 Minutes 

  • (16/12) Calorie Row OR (12/8) Cal Bike 
  • 12 Ab-Mat Sit Ups 
  • 8 Alt DB Lunges (50/35) 

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

  • 200 Meter Run 

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Core: 4 Rounds 

  • 10 Banded Paloff Presses 
  • 10 Banded Rotations