SAT 2/28/26 - 9 - 11am - Open Gym / Partner WOD - Warrior’s Gate Men’s Group meet at 11am -

Warm Up - 10 leg swings/leg (across the body) - 10 leg swings/leg (front to back) - 10 alternating Samson stretches - 10 alternating scorpion stretches - 1 round:  P1: 200-m jog - P2: slow med-ball squats – Switch when P1 returns. - 1 set:  P1: 200-m jog - P2: slow box step-ups – Switch when P1 returns - 1 set:  P1: 20 mountain climbers - P2: 10 med-ball front squats – Switch - 1 set:  P1: 20 double knee tucks in a plank - P2: 10 med-ball push presses – Switch - 1 set:  P1: 20 tuck jumps - P2: 10 wall-ball shots – Switch - 1 set:  P1: 5 box jumps - P2: 5 wall-ball shots (use workout weight) – Switch.

Partner WOD
400m run L2-300m run L1-200m run
30 box jumps L3-24/20” L2-20/16” L1-16/12”
30 wall-ball shots L3-20/14# L2-16/12# L1-14/10#
– Run together, divide box jumps and wall-ball shots as needed.

5 rounds for time L2-4 rounds L1-3 rounds

Accumulate:  1:00 foam roll calf/leg - 1:00 lacrosse ball roll/foot