Thursday 11/05/26

Mobility Warm-Up — 2 rounds:

- 6 World's Greatest Stretch/side

- 8 90/90 hip switches

- 8 KB halos total

- 8 adductor rock-backs

- 6 thoracic rotations/side

Strength — 3 quality rounds

1. DB Front-Rack Lateral Lunge

8/side

2. Half-Kneeling KB Bottoms-Up Press

6/side

3. DB Single-Leg Glute Bridge

10/leg

Mobility Reset — 4 min

- 90/90 fold — :30/side

- Thread-the-needle — 5/side

- Adductor stretch — :30/side

WOD — 14-Minute AMRAP

- 10 DB Floor Presses

- 12 KB Sumo Deadlifts high Pulls

- 14 Standing KB OH Marches

- 100m Run

Goal: Smooth, consistent rounds at moderate intensity