Thursday 9/17/26

Warm-Up — 2 rounds:

8 90/90 switches

6 thoracic rotations/side

8 KB halos/ each direction

8 Cossack shifts( use rig )

6 shin-box get-ups total

Strength — 16 min

4 Quality Rounds

A. KB Goblet Cyclist Squat — 10

B. DB Single-Arm Floor Press — 8/side

C. KB Gorilla Row — 10 total

D. DB Single-Leg RDL — 8/leg

Rest :60– after each round.

Use controlled tempo. This is strength, not the WOD.

Accessory — 3 rounds

6/side KB Windmill

:20/side Bottoms-Up KB Hold

8/side Half-Kneeling DB Chop

WOD —15-minute rotating EMOM

Min 1: 10 DB Devil Presses

Min 2: 12 KB Goblet Curtsy Lunges

Min 3: 8 Burpee

5 rounds

Athletes should finish each movement with enough time to breathe and transition.