Friday, March 20, 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
3 Level Banded Palloff Press x3/dir Banded Seated Lat Pulldown x10/arm Quarter Squat Slider Lateral Arcs x10/side 3 Rds
Strength
Prone DB Ham Curls x10 Top of Curl DB Hold with Rotate + Squat x10 Off-Set Double DB Cleans x10 3 Rds
WOD
Push Press x2 (95/75) T2B x2 4, 4, 6, 6, etc AMRAP 5 mins Rest 1 min SDHP x2 Pullups x2 4, 4, 6, 6, etc AMRAP 5 mins
Campfire Cooldown
At Wall: Arm Circles Thoracic Ext Legs Up the Wall