Tuesday, June 2nd, 2026 - Movement Lab
General Warm-Up
2 Rounds
OH Banded Pancakes 10 Reps Each
Seated Leg Lifts 10 Reps
Worlds Greatest Stretch 5 Reps Each Side
Childs Pose Prayer 10 Reps 1 Sec Hold at Top
Neural Warm-Up
2 rounds
Seated Breath Rotation only rotate when breathing out
Cramping is encouraged.
1. Breath out - Rotate
2. Breath out - Crunch down on armpit.
3. Breath into rib cage expanding opposite side
4. Return to level and repeat 2 more times on the same side continuing to find more range
Main Strength
Bench Supported Lat Pullover
Super Set W/ Z Press
3min per set, Light to Moderate over head weight for each hand,
Big breaths in and out when paused.
Set 1: 8 reps @tempo 8 down - 5 pause - 8 up + z press 5 reps
Set 2: 10 reps @tempo 4 down - 5 pause - 4 up + z press 8 reps
Set 3: 10 reps @tempo 4 down - 5 pause - 4 up + z press 10 reps
Set 4: 12 reps @tempo 2 down - 1 pause - 1 up explosive + z press 12 reps
WOD
3 Rounds For Time (Time Cap: 15 Minutes)
Elite
30 Seated Overhead Wall Balls (20/14)
30 Sec Hanging L-sit
Competitive
25 Seated Overhead Wall Balls (20/14)
30 Sec Seated L-sit
Performance
20 Seated Overhead Wall Balls (8/10)
15 Sec Seated L-sit Each Side
Stimulus Points
Hip flexors, core and thoracic extention should be tested like theres no tomorrow in this workout, make each overhead throw count with the ball going behind the head.
Accessory
Every 1 Minute on the Minute X 6 Minutes
Odd Minutes). Med Ball Rotational Wall Throw 8 Reps Each Side
Even Minutes). Med Ball Cleans 10 Reps
Cooldown
Sweeping Dasies
Cobra Stretch