08.07.2026

Dynamic Speed Skaters- drive and touch the floor if you can https://www.instagram.com/p/Dandrl_BVfX/
coach led- 10 reps each side  
 
Glute Bridge Variation https://www.instagram.com/p/DbYXZJpxuyW/
coach led- 10 reps total
  
 
Strength
Front Squats
Every 2:00 x 5 sets
4 reps @ 60%
 
WOD
"Judgment Day"
15:00 EMOM
min 1- 15/12 cal row
*min 2- one rep clean & jerk
min 3- rest
*start around 65% and build across the 5 sets