Monday, March 16, 2026
WOD
Warmup
Row, Ski or Bike - 3 mins
Activation
Progressive Arm Circles & Infinities 90/90 Heel Clicks + Lean & Swing Frog IR Lifts Tabletop Bird Dog 2.0 Bottom Squat Twist + Leg Ext Int Rotation 1/2 Split Rollup + Ext Hip Rotation Sit Crab Chest + Shift Forward to Knee Tap
Prohab
Side Plank M Band Clam Shell x10/side Side Lying DB ER + Punch x10/side 2 Rds
Strength
Sumo Deadlift x4 Key Press x10 DB Curl Hold + Squat + Duck Step + Stand x10 steps 3 Rds
WOD
Partner Relay Row 150m HP Clean x6 Lateral Power Bounds to Wall then Back to Bar Tag Partner AMRAP 20 mins
Campfire Cooldown
Supine Spit Supine Crossover