Monday, May 04, 2026
WOD
Warmup
Row, Ski or Bike - 3 mins
Activation
Side Lying Book Openers 90/90 Switches & Leans Seated Leg Swing to Rollup Ankle Tocks Bootom Squat Knee Press & Twist T Holds
Prohab
Seated Bentover Reverse Fly x8 Seated Good Morning x8 2 Rds
Strength
F Rack Lifts-Offs x6 + 20 sec hold s/s with: Inverted Box 360 4 Rds
WOD
StepUp Left x10 Pullups x5 StepUp Right x10 Pullups x5 DU x25 AMRAP 8 mins Comp: C2B Pullups
Campfire Cooldown
Pigeon Crossed Shin Archer Arms