9.17.25 WOD.

Dear Members,
Please be advised that Thursday evening’s class (4:30/5:30/6:30/7:30pm) has been canceled this week. Regular scheduling will resume on Friday 6am. Thank you for your understanding.

Then..

3 Sets For Quality:
10/10 BW Single Leg Hip Thrusts per Leg
12 Banded Hamstring Curl
12/12 Mini band Side Steps

Then…
GLUTES!!!
5 sets
8-10 Barbell Glute bridges
50% 1RM back squat

Rest :30

6/6 DB Front Foot Elevated Reverse Lunge 50/35 – (2-DBs)
Front foot should be elevates 4-6 inches

Rest :30

Then…

For Total time:

4 Rounds:
3 Deadlifts -50% of 1RM
6 Toe to bar

40/35 Cal Row

4 Rounds:
3 Deadlifts – 50% of 1RM
6 Toe to bar

*15 Min Cap