Tuesday, June 16, 2026
WOD
Warmup
Row, Ski or Bike - 3 mins
Activation
Progressive Arm Circles Tabletop Thread the Needle Tabletop Behind Back Twist Side Lying Shoulder Circles Bottom Squat Routine Gymast Lifts with Hold
Prohab
SL Glute Bridge :30 sec/leg MBand Standing Clam Shell :30/leg 3 Rds
Strength
9 min EMOM Min 1 - Sn Pull + Pocket Snatch Min 2 - Sn Pull + HP Snatch MIn 3 - Barbell Rollouts :30 sec
WOD
KB Swing x8 (24/16) KB Drops x16 Burpee Over Box x4 AMRAP 8 mins
Campfire Cooldown
1/2 Straddle Bend Straddle Forward Fold