WOD: Monday, July 27th, 2026

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Group Dynamic Warmup:

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

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Strength: Back Squat (17 Minutes) 

4 Sets x 1 Rep 

  • Sets 1 and 2: 1 Rep each at 90% of 1RM 
  • Sets 3 and 4: 1 Rep each at 95% of 1RM 

*Last heavy week before retest 

*Use WL shoes, belt, knee sleeves if needed 

*If you miss at 95% drop to 90% and finish sets there 

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Workout: For Time 

  • 500 Meter Run 

-THEN-

3 Rounds 

  • 28 Double Unders 
  • 14 Alt Front Rack Lunges (95/65) 

-into-

3 Rounds 

  • 28 Double Unders 
  • 14 Toes to Bar 

-THEN-

  • 500 Meter Run 

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Cardio Option: For Time 

  • 500 Meter Run 

-THEN-

3 Rounds 

  • 28 Double Unders 
  • 14 Alt DB Lunges (50/35)

-into-

3 Rounds 

  • 28 Double Unders 
  • 14 Toes to Bar 

-THEN-

  • 500 Meter Run 

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Core: 4 Rounds 

  • 15 Ab-Wheels 
  • 30 Bicycle Crunches