SAT 7/26/25 - 9am - 11am - Open Gym / Partner WOD - Noah Competes Today (Day 2) - Live stream link below:

https://www.youtube.com/@BFriendlyFitness/streams

Warm Up - 1 set: 10 leg swings/leg - 10 alternating Samson stretch lunges - 10 unweighted good mornings - 5 single-arm DB power cleans/arm - 10 lateral leg swings/leg - 5 single-leg step-ups/leg (hands on head) - 5 DB deadlifts - 5 DB power cleans - 6 single-DB box step-ups - 6 double-DB box step-ups - 3 DB hang power cleans - 3 DB hang squat cleans - 3 DB squat cleans -

Partner WOD - 20 Min AMRAP
8 DB step-ups L3-50/35# 20” L2-35/20# 16” L1-20/15# 12”
8 DB squat cleans
– One partner completes a round, while the other rests; switch.
– Use two DBs for both movements.

Total Rounds + Reps

Post WOD - 2 sets: :30 pigeon stretch/leg - :30 cat-cow - :30 standing pike stretch