WOD: Monday, July 20th, 2026

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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 Min per side 

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Strength: Back Squat (17 Minutes) 

4 Sets 

  • Sets 1 and 2: 3 Reps each at 85% of 1RM 
  • Sets 3 and 4: 1 Rep each at 90% of 1RM 

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Workout: For Time 

  • 400 Meter Run 
  • 16 Lateral Burpees Over Bar 
  • 12 Front Squats (115/85) 

-THEN-

  • 400 Meter Run 
  • 14 Lateral Burpees Over Bar 
  • 10 Front Squats (115/85) 

-THEN-

  • 400 Meter Run 
  • 12 Lateral Burpees Over Bar 
  • 8 Front Squats (115/85) 

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Cardio Option: For Time 

  • 400 Meter Run 
  • 16 Lateral Burpees Over DB
  • 16 DB Goblet Squats (50/35) 

-THEN-

  • 400 Meter Run 
  • 14 Lateral Burpees Over DB
  • 14 DB Goblet Squats (50/35)

-THEN-

  • 400 Meter Run 
  • 12 Lateral Burpees Over DB
  • 12 DB Goblet Squats (50/35)

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Core: 4 Rounds 

  • 30 Plate Twists (25/15) 
  • :30s Hollow Hold