WOD: Wednesday, July 15th, 2026

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Group Dynamic Warmup:

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

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Strength: Deadlift (17 Minutes) 

4 Sets x 3 Reps 

  • Sets 1 and 2: 3 Reps each at 80% of 1RM 
  • Sets 3 and 4: 3 Reps each at 85% of 1RM  

*Reps can be done as TNG or Drop singles 

*Belt up to keep your core braced 

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Workout: AMRAP x 12 Minutes 

  • 8 Burpees over DB 
  • 8 Alternating DB Snatch (50/35) 
  • (16/12) Cal Row/Ski OR (12/8) Cal Bike 

*One score: total # of rounds + reps completed 

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Core: 4 Rounds 

  • 30 Mountain Climbers 
  • :30s Side Plank (Per side)