Saturday September 12, 2026

General Warmup:

2 rounds of

- 20 jumping jacks

- 10 air squats

- 10 pushups

- :30 bar hang

Mobility:

- 3 mins band stretching for shoulders

- 2 min hip stretching

- 1 min calf stretches

- PVC orbits/pass throughs

Movement prep/light wod primer:

2 rounds:

- 5 alternating DB snatches (light weight)

- 5 inchworms

- 5 hanging knee raises

- 10 DB bent over rows (light weight - 5 each arm)

- 10 high knees run

WOD:

4 rounds (20 mins total)

:30 sec work / :30 rest

Min 1: DB snatches

Min 2: Burpees over DB

Min 3: Ab mat situps/Hollow Rock hold (alternate each round)

Min 4: ring rows

Min 5: bike/row/ski/shuttle runs