WOD 03122026

A. (For warm up)

1:00 lacrosse ball football each side

1:00 lacrosse ball front delt each side

1:00 foam roll lat each side

1:00 foam roll calf each side

1:00 barbell tricep smash each side

B. (2 rounds)

20 Patrick step ups each side 7”

15 banded rotator cuff press each side

1:00 pvc front rack box stretch

C. (20:00 clock)

Every 4:00:

300m run

15/11 cal bike

D. (1 round)

2:00 each stretch:

• Butterfly

• Straddle

• Pigeon (left)

• Pigeon (right)

1:00 each stretch:

• Saddle

• Downward dog