Thursday 09/24/26

Focus: DB + KB Strength • Stability • Mobility

Warm-Up + Mobility — 2 rounds:

6 World's Greatest Stretch/side

8 90/90 hip switches

8 KB halos total

8 Cossack shifts total

8 thoracic rotations total

DB/KB Strength — 16 min

3 Quality Rounds

1. DB Front-Foot-Elevated Split Squat

8/leg

2. Single-Arm KB Floor Press

8/side

3. KB Gorilla Row

10 total

If struggling to learn the movement, don't rush the rounds. I'd rather see 2 excellent rounds than 3 ugly ones.

Quick Mobility Reset — 4 min

90/90 fold — :30/side

Adductor rock-back — 6/side

Thread-the-needle — 5/side

WOD — 14-Minute AMRAP

8 DB Hang Clean-to-Shoulder

10 KB Deadlifts

12 AbMat Sit-Ups

100m Run

Goal: Smooth, consistent rounds.