Groundhog Day

Monday, October 19 · Conditioning

WARM-UP · 8 MIN

3 min easy bike · finish with 2 × 5-sec bursts

10 band pull-aparts · 10 light KB deadlifts · 8/leg bodyweight reverse lunges

8 push-ups · 10 banded shoulder flexion/extension

MAIN SET · 36 MIN

9 rounds · 4 stations, 1 min each (in order) · work ~30–35 sec, rest the remainder

WOD · EMOM · 9 ROUNDS

Percentages = how hard it should feel — pick a load that matches.

PRESCRIBED: 12 standing BB military press @ 75% · 16 DB reverse lunges (8/leg) @ 75% · 10/side standing 1-arm cable row @ 75% · 8/side alternating cable lift (low-to-high) @ 65%

SCALED: 10 incline push-ups @ 65% · 10 bodyweight reverse lunges @ 60% · 10/side standing 1-arm cable row @ 65% · 8/side alternating cable lift (low-to-high) @ 50%

COOL-DOWN · 5 MIN

Easy bike 3 min · thread-the-needle + pigeon, 45 sec/side

Programmed for Refinery Fitness members. Percentages are a guide — scale further to your own skill level and strength. Consult your physician before beginning any exercise program. If you know a movement is contraindicated for you due to prior illness or injury, do not perform it. Participate at your own risk; stop if you feel pain or dizziness.