WOD: Wednesday, September 2nd, 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: Clean (17 Minutes) 

  • Establish a heavy single 

*Can be Squat OR Power – Athletes choice 

*What you pick week 1 will be for the full cycle

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Workout: For Time 

  • 500 Meter Run 

-THEN-

32 – 24 – 16 – 8 

  • Wall Balls (20/14) 
  • Alt Box Step Ups (24”/20”) 

-THEN-

  • 500 Meter Run 

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Core: 4 Rounds 

  • 30 Bicycle Crunches
  • 30 Scissor Kicks