Friday, October 30th, 2026 - Movement Lab
General Warm-Up
2 Slow Rounds
EARLY BIRD
5 World's Greatest Stretch per side
8 Reverse Nordics (banded if needed)
5 Weighted Jefferson Curls (build to 25 to 50% bodyweight by round 2) · 5 Sec Pause in the Bottom
8 Low Cossack Slide Squats per side
RISE AND SHINE
5 Seated Hand Walk-Backs · 5 Sec Hold at End Range
8 Banded Sissy Squats *band supports you, only go as deep as you can control
5 Standing Hamstring Hangs · 5 Sec Pause, hands slide down the shins
8 Supported Cossack Squats per side (hold the rig)
let the body relax under its own weight as you flow through positions at your own pace
Neural Warm-Up
Around the Compass
4 rounds · 30 sec on 30 sec off
Coach calls North, South, East or West, hop in that direction then return to center as fast as you can
Pick your level:
(1) single leg hops (switch legs each round)
(2) two foot pogo hops
(3) quick step in the called direction and back
Track: clean returns without a stumble, beat last week
Skill
Metronome Ladder Steps
8 rounds · 20 sec on 1 min off
Stand facing the ladder from the side
Pattern: In-In-Out-Out (lateral)
BPM starts at 100, goes up every round increasing by 20
Track: your fastest BPM held with clean feet, beat last week
whiteboard.raisethebarfitness.ca
WOD
For PointsAccessory
Overhead wall ball throw
20 sec on 1 min off · 6 rounds
Max effort speed pass to yourself, bouncing the ball back off the wall
Track: max reps in 20 sec, beat your best round
Cooldown
Lengthened Stretch
90 sec per position · slow breathing, settle deeper on every exhale
Toe Sit
Frog Hold
90/90 Hip Lift per side
Fire Hydrant hold each side
Standing Pike Fold
Custom
Collect your high 5's and have an amazing day :)