WOD: Monday, September 28th, 2026

Group Dynamic Warmup:

• Med-Ball Squat Tabata – 2 Minutes
• :20s Bottom of squat hold – :10s of MB Squats
• Couch Stretch – 1 Min per side 

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Strength: Front Squat (17 Minutes) 

4 Sets 

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

*Use a belt for extra core assistance

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Workout: For Time 

• 21 2FOR1 Wall Balls (20/14) 
• 21 Burpees to a plate (45) 
• 500 M Row OR 1200 M Bike

-THEN-

• 15 2FOR1 Wall Balls (20/14) 
• 15 Burpees to a plate (45) 
• 500 M Row OR 1200 M Bike

-THEN-

• 9 2FOR1 Wall Balls (20/14) 
• 9 Burpees to a plate (45) 
• 500 M Row OR 1200 M Bike

*2FOR1 Wall Balls:

• 1 Med-Ball Squat + 1 Wall Ball = 1 Rep 

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Core: 4 Rounds 

• 15 Ab-Wheels 
• 30 Plate Twists (25/15)