Tuesday, June 9th, 2026 - Movement Lab
General Warm-Up
OH Banded Pancakes 10 Reps Each
Seated Leg Lifts 10 Reps 1 sec pause at top
Worlds Greatest Stretch 5 Reps Each Side
Childs Pose Prayer 10 Reps 1 Sec pause at Top
Neural Warm-Up
Weighted Breathing
Plate, KB, Sandbag, DB, (Not someone else)
3 min Hold With Belly Breaths
Strength
Pullover + Press Superset (4 Sets, 3 Min)
DB Pullover Paired Z Press
Tempo: 4 Down / 2 Pause / 2 Up
8 Pullover + 6 Press/side
WOD
3 Rounds for Time (Time Cap: 12 Minutes to Allow for Quality Movment)
Elite
Med Ball Transfer 30/24
50 Reps
Plank Climb Overs 30" Box
20 Reps
Competitive
Med Ball Transfer 20/14
40 Reps
Plank Climb Overs 24" Box
15 Reps
Performance
Med Ball Transfer 10/8
30 Reps
Plank Climb Overs 20" Box
15 Reps
Stimulus Points
Core and hips flexors are going to be on fire, try and maintain that marathon brace through every movment.
Accessory
Every 1 Minute on the Minute × 6 Minutes Switch Sides
Med Ball Partner Pass
Cooldown
High fives all around, you already did your stretching.