Thursday 08/20/26

Warm-Up 2 rounds:

400m jog

World's Greatest Stretch/side

10 Cossack squats

8 KB halos each direction

10 alternating toy soldiers

8 light DB floor presses

10 light KB deadlifts

Strength — DB/KB Functional Complex

4 Rounds — Not For Time

Right Side:

6 KB Clean & Press

6 Front-Rack Forward Lunges

30 plank shoulder taps

Rest 60 seconds

Moderate weight. Athletes should focus on balance, control and quality positions.

Supporting Accessories — 3 Rounds

10 DB Gorilla Rows total

8 DB Single-Leg box step up

10 KB Goblet Sumo Squats

WOD 16-Minute Rotating Circuit

Minute 1: 10 DB Devil Presses

Minute 2: 12 Goblet Curtsy Lunges

Minute 3: :45 Burpees

Minute 4: Rest

Quality Movements