Wednesday, June 24th, 2026 - Movement 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
Specific Warm-Up
Extended Overhead Hold 3min
Drop out as needed, Collect as much time as possible
Stack the Cues
- Arms over head Breath behind the brace
- Shoulder blades squeezed weight in toes
- Eyes on hands
- Extend Hips And bend knees
- Pick up heels and reach back
Strength
4 Rounds 3min (Time Cap: 12 Minutes to Allow for Quality Movment)
DB Pullover Paired superset Z Press
8 Pullover + 6 Z Press/set
Tempo: 4 Down / 2 Pause / 2 Up
WOD
3 Rounds for Time (Time Cap: 12 Minutes to Allow for Quality Movment)
Elite
Lying Front Raise (Bench or Bosu supported)
15/20lbs Dumbell or Medball 5 sec pause at top
20reps
Lying Hyper Ext 5 sec pause at top
15 Reps
Competitive
Lying Front Raise (Bench or Bosu supported)
5/10lbs Dumbell or Medball 2 sec pause at top
20reps
Lying Hyper Ext 2 sec pause at top
15 Reps
Performance
Lying Front Raise (Bench or Bosu supported)
BW 5 sec pause at top
20reps
Lying Hyper Ext 5 sec pause at top
15 Reps
Stimulus Points
Back Spasms galore, settle in for the ride and gain control of those muscles cramping. Massage anything as needed and stay hydrated after today.
Accessory
Snake Swings 9min
30sec on 1 min off
Higher Bar/handles=easier
Allow the hips to drive the movment forward and backwards during the swing keet it as slow as possible and experement with positions
Cooldown
Already did your stretching, collect your high 5's and have an amazing day :)