Wednesday, September 30th, 2026 - Movement Lab

General Warm-Up

10 PVC Pass-Throughs
8 Standing Overhead Side Bends per side (PVC, controlled)
8 Banded Sissy Squats *band supports you, only go as deep as you can control
5 World's Greatest Stretch per side
8 Low Cossack Slide Squats per side

Neural Warm-Up

Circle Pass
Side step around the circle tossing the sandbag to your partner and catching the return
30 sec on 30 sec off · 6 rounds
Switch direction each round
Track: unbroken catches as a group — beat the last count

Main Strength

Overhead Step-Ups
2:30 per set × 4 sets · 8 reps per side
Dumbbells held overhead, arms locked out
Step up to a box height you can control full stand at the top
Track: load per side
whiteboard.raisethebarfitness.ca

WOD

For Load

Workout Format

8 rounds · stick to the beat of the metronome, starting 80bpm
20 sec on 1 min off
Elite Green Band / Competitive Purple Band / Performance Black Band
Track: highest BPM held with clean marches (knees hit 90)
Stimulus: use the band to support your body weight, timing momentum to slow right before transferring to the opposite foot — smooth transitions, controlled falling

Accessory

Wall Ball Speed Rotations
8 min Total: 30 sec on 30 sec off
Back against the wall, wall ball held at chest
Rotate side to side, tapping the ball to the wall on each side
Count max touches in 30 sec — beat your best round

Cooldown

Collect your high 5's and have an amazing day :)