Thursday 10/22/26

Mobility Warm-Up —2 rounds:

- 6 World's Greatest Stretch/side

- 8 90/90 switches

- 8 KB halos total

- 8 adductor rock-backs

- 6 thoracic rotations/side

Strength — 3 quality rounds-16 min

1. DB Lateral Step-Down

8/leg (Use plates to set your step-down height.)

2. KB Arm Bar

4 slow reps/side

Shoulder stability and thoracic mobility. Begin unloaded or with a very light KB.

3. DB Single-Leg Glute Bridge

10/leg

Glute activation, hip extension, and pelvic stability.

Mobility Reset — 4 min

- 90/90 fold — :30/side

- Thread-the-needle — 5/side

- Adductor stretch — :30/side

WOD —14-Minute AMRAP

- 10 DB Alternating Floor Presses

- 12 KB Sumo Deadlifts

- 14 Standing Knee Drives with DB OH (7/side)

- 100m Run

Goal: Smooth rounds, no max-effort lifting.