WOD: Friday, January 30th, 2026 (Burpee Day 4)

Group Dynamic Warmup:

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

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Strength-Endurance: Every 2:30 Minutes x 5 Rounds 

• 250 M Row / 200 M Runner / 600 M Bike 
• 6 Alternating Front Rack Lunges 

*Rx: (105/75) *Rx+: (115/85) *CRx: (135/95) 

*Lunges should be done unbroken every round 

*Barbell can be taken from the floor or from the rack

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Workout: Every 5 Minutes x 3 Rounds 

12 – 9 – 6 

• Burpees to a plate (45) 
• Weighted Ab-Mat Sit Ups (20/14) 

-in remaining time complete:

• Max Calorie Row/Bike/Runner/Ski 

*One score: total calories completed across all 3 rounds

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Core: 3 Rounds 

• 15 GHD Sit Ups 
• 15 GHD Back Extensions