Wednesday, July 22nd, 2026 - Movement Lab
General Warm-Up
2 Rounds
10 PVC Pass-Throughs
8 Standing Overhead Side Bends per side (PVC, controlled)
8 Thread the Needles per side · 1 Sec Pause
5 Slow Dead Bugs per side
Neural Warm-Up
Plank Circle 6 rounds
30 sec on, 1min off
Shuffle or cross over your choice
Hands in the circle, feet outside
Strength
Split Lunge Single-Arm Overhead Press
2:30 per set × 4 sets · 10 reps per side
Pressing hand over Back leg
Track: load per side
whiteboard.raisethebarfitness.ca
WOD
For Load4 rounds
AMRAP Sandbag March
Elite
100lb Sand Bag
1 min between attempts
Track top number of marches accomplished
Competitive
70lbs Sand Bag
1 min between attempts
Track top number of marches accomplished
Performance
50lbs Sand Bag
1 min between attempts
Track top number of marches accomplished
Stimulus
core back and brace are going to be taxed after the first set or 2, drive the knee to 90 degrees for each step up
Accessory
Barbell Rotations 8 min
Back Rack Positions
30 sec on 30 sec off
Cooldown
Cooldown (optional)
10 PVC Pass-Throughs
8 Standing Overhead Side Bends per side
8 Thread the Needles per side
5 Slow Dead Bugs per side
Collect your high 5's and have an amazing day :)