Friday, June 12, 2026
WOD
Warmup
Row, Ski or Bike - 3 mins
Activation
Wrist Mobility Alternating Superman Lift & Arc Prone Heel Lift + Ext + Straddle Tabletop Prisoner Twist Bird Dog 2.0 Pivoting Scale
Prohab
MBand Front Rack 90 to OH x10 MBand Side Lying Clam Shell x10/side 2 Rds
Strength
12 min EMOM Min 1 - Standing Upright Row x8 Min 2 - Bentover Shoulder Flow x6 Min 3 - Banded Tricep Ext x12
WOD
Run to the Sidewalk Pullups x10 MB Situp with Throw x10 (20/14) 3 Rds for Time
Campfire Cooldown
Supine Thread the Needle Supine Twist