Thursday 08/27/26

Warm-Up — 2 Rounds

4 World's Greatest Stretch/side

8 Cossack squats

8 KB halos each direction

10 alternating toe soldiers

Strength — KB Unilateral Complex

3 Sets Per Side

5 Front-Rack Lateral Lunges

5 Single-Arm Strict Press

:30 sec jump rope

Complete the right side, then left.

Rest 60–sec after both sides.

Supporting Accessories — 3 Rounds

1. DB Gorilla Row — 10 total

2. DB Reverse Fly — 10 total

3. DB Pullover -10 total

WOD —16-Minute Rotating EMOM

Minute 1: 10 DB Devil Presses

Minute 2: 12 Goblet Curtsy Lunges

Minute 3: :35 Burpee

Minute 4: REST

Repeat for 4 rounds.

This isn't supposed to be Thursday Night Lights. Athletes are to move continuously and cleanly.