Tuesday, June 16th, 2026 - Movment Lab
General Warm-Up
2 Rounds
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
Back Bridge Hold 3 min
Floor, Wall or TRX
Strength
(4 Sets, 3 Min)
DB Pullover Paired Z Press
Tempo: 4 Down / 2 Pause / 2 Up
8 Pullover + 6 Press/set
WOD
3 Rounds for Time (Time Cap: 12 Minutes to Allow for Quality Movment)
Elite
32-56lb KB
Pike Renegade Square
4 Squares Clockwise
4 Square Counter Clockwise
Competitive
17-24lb KB
Pike Renegade Square
4 Squares Clockwise
4 Square Counter Clockwise
Performance
Med Ball Rolls
Pike Renegade Square
4 Squares Clockwise
4 Square Counter Clockwise
Stimulus Points
Huge Hipflexor, shoulder and core demand, try to stay in the pike position for the full 4 rotations before taking a break and swapping back to go the other direction
Accessory
Bosu Sky Divers 3 min each side
Cooldown
Already did your stretching collect your high 5's and have an amazing day! :)