Friday, July 17th, 2026 - Movement lab
General Warm-Up
2 Rounds
Inchworm to Crab Crawl 10 Reps
Banded Reverse Nordics 8 Reps
Jefferson Curl 5 Reps · 5 Sec Pause in the Bottom
Neural Warm-Up
Team Tag
1 team attacks, 1 team defends each round
Goal: Attacker must Tag, Defender must retreat for time limit
20 sec per match
first team to 10 tags wins
Side Shuffle only around circle
Strength
Metronome March
12min Total: 20 sec on 40 sec off
Snap from one sprinters pose to the next. (90/90 lockout)
BPM goes up every 2 minute increasing by 20 bpm
Track: your highest lockout position maintained. you wont regret it
whiteboard.raisethebarfitness.ca
WOD
For PointsScooping WallBall Pass+Catch
6 rounds: 1 min on 30 sec off,
Switch directions each round
1 wall ball per 2 participants
Stimulus
full body weight shift, big brace as you catch, big breath out as you release
Accessory
Wall Ball Partner Chest Pass
8 min Total: 1 min on 1 min off
Track: Max number of reps for 1 min
whiteboard.raisethebarfitness.ca
Cooldown
Inchworm to Crab Crawl 10 Reps
Banded Reverse Nordics 8 Reps
Jefferson Curl 5 Reps · 5 Sec Pause in the Bottom
Collect your high 5's and have an amazing day :)