WOD: Monday, February 9th, 2026 (Burpee Day 14)

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Group Dynamic Warmup:

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

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Strength: Back Squat (17 Minutes) 

  • Establish a heavy single 

*Warm Up Rep Scheme: 

  • 5-5-3-3-1-1-1-etc… 

*NEW STRENGTH CYCLE (2x a week) 

  • Mondays- Back Squat (1RM) 
  • Fridays- Bench Press (1RM) 

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Workout: 4 Rounds 

  • 250 M Row/Ski OR 500 M Bike 
  • 150 ft DB/KB Farmers Carry (50/35)(24K/16K) 
  • 25 Wall Balls (20/14) 

*Farmers carry is one DB OR KB and done in 25 ft sections

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Core: 4 Rounds 

  • 30 Plate Twists (25/15) 
  • :30s Side Plank (per side)