WOD: Sunday, November 23rd, 2025

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Group Dynamic Warmup:

  • Plate Squat Tabata – 2 Minutes 
  • :20s Bottom of squat hold – :10s of Plate Squats 
  • Pigeon Stretch – 1 Minute per side 

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Pre-Game: 3 Rounds 

  • 1 Minute Row OR Bike 
  • 6 Alt Front Rack Lunges (ascending weights) 
  • :15s Hollow Hold 

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Workout: 3 Intervals (6 Min ON / 2 Min OFF) 

INTV1: 1 Round 

  • 24 Weighted Ab-Mat Sit Ups (20/14) 
  • 12 Alt Front rack Lunges (115/85) 

-in remaining time complete:

  • Max Calorie Row OR Bike 

INTV2: 2 Rounds 

  • 12 Weighted Ab-Mat Sit Ups (20/14) 
  • 6 Alt Front rack Lunges (115/85) 

-in remaining time complete:

  • Max Calorie Row OR Bike 

INTV3: 3 Rounds 

  • 8 Weighted Ab-Mat Sit Ups (20/14) 
  • 4 Alt Front rack Lunges (115/85) 

-in remaining time complete:

  • Max Calorie Row OR Bike 

*3 Total Scores:

  • Calories completed for each interval

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Cardio Option: 3 Intervals (6 Min ON / 2 Min OFF) 

INTV1: 1 Round 

  • 24 Weighted Ab-Mat Sit Ups (20/14) 
  • 12 Alt DB Lunges (50/35) 

-in remaining time complete:

  • Max Calorie Row OR Bike 

INTV2: 2 Rounds 

  • 12 Weighted Ab-Mat Sit Ups (20/14) 
  • 6 Alt DB Lunges (50/35) 

-in remaining time complete:

  • Max Calorie Row OR Bike 

INTV3: 3 Rounds 

  • 8 Weighted Ab-Mat Sit Ups (20/14) 
  • 4 Alt DB Lunges (50/35) 

-in remaining time complete:

  • Max Calorie Row OR Bike 

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Core: 4 Rounds 

  • 10 Banded Paloff Presses 
  • 10 Banded Rotations