WOD: Monday, June 29th, 2026

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Group Dynamic Warmup:

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

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Strength: Back Squat (17 Minutes) 

4 Sets x 5 Reps 

  • Sets 1 and 2: 5 Reps each @60% of 1RM 
  • Sets 3 and 4: 5 Reps each @70% of 1RM 

*If you missed week 1 use today as a makeup day

*Try to do these sets beltless to focus on core engagement 

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Workout: Ladder x 16 Minutes 

4 – 6 – 8 – 10 – 12 – 14 – 16 – 18 – 20

  • Calorie Row/Bike/Runner/Ski 
  • Alt Front Rack Lunges (105/75) 
  • 8 Toes to Bar 

*Reps increase by 2’s for Cals and Lunges ONLY 

*Every round finishes with 8 TTB 

*One Score: Last FULL round completed + partial reps 

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Cardio Option: Ladder x 16 Minutes 

4 – 6 – 8 – 10 – 12 – 14 – 16 – 18 – 20

  • Calorie Row/Bike/Runner/Ski 
  • Alt DB Lunges (50×2/35×2) 
  • 8 Toes to Bar 

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Core: 4 Rounds 

  • 30 Bicycle Crunches 
  • 30 Plate Twists (25/15)