WOD: Tuesday, November 3rd, 2026

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Group Dynamic Warmup:

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

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Pre-Game: 4 Rounds (12 Min Cap) 

  • 150 M Row/Ski OR 300 M Bike 
  • 6 Alt Front Rack Lunges (ascending weights) 
  • :10s Hanging Knee Raise Hold

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Workout: For Time 

12 – 10 – 8 

  • Toes to Bar 
  • Alt Front Rack Lunges (115/85) 

-THEN-

  • 750 M Row/Ski OR 1800 M Bike

-into-

10 – 8 – 6 

  • Toes to Bar 
  • Alt Front Rack Lunges (115/85) 

-THEN-

  • 750 M Row/Ski OR 1800 M Bike

-into-

8 – 6 – 4 

  • Toes to Bar 
  • Alt Front Rack Lunges (115/85) 

*CRx: Alt FRL (135/95) 

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Cardio Option: For Time 

12 – 10 – 8 

  • Toes to Bar 
  • Alt DB Lunges (50×2/35×2) 

-THEN-

  • 750 M Row/Ski OR 1800 M Bike

-into-

10 – 8 – 6 

  • Toes to Bar 
  • Alt DB Lunges (50×2/35×2) 

-THEN-

  • 750 M Row/Ski OR 1800 M Bike

-into-

8 – 6 – 4 

  • Toes to Bar 
  • Alt DB Lunges (50×2/35×2) 

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Core: 4 Rounds 

  • 10 Banded Palloff Presses 
  • 10 Banded Rotations