WOD 08072026

A. (For warm up)

1:00 foam roll lat each side

20 Lacrosse ball rhomboid arm raises each side

20 PVC front rack extensions (box)

30 bicep stretch each side

30 second PVC thoracic stretch (box)

-then-

2 rounds:

10 leg swings each side

10 bent over glute

10 calf raises

10 backwards arm circles

10 close stance assisted air squats

B. (3 rounds)

40 second front squat hold 45/35lb

24’ banded monster walk

30 second light row

C. (3 rounds)

6 front squats 45/35lb

5 strict press

4 thrusters

300m run

D. (1 round)

1:00 butterfly

1:00 saddle with wrist flexion

1:00 butterfly

1:00 saddle with tricep

2:00 pigeon (left)

2:00 pigeon (right)

2:00 straddle

1:00 ankle flexion (left)

1:00 ankle flexion (right)