Thursday, March 26, 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
Stability Ball Supported I's, Y's, T's, W's x6 each Side Plank Toe Down Lat Leg Lift x16/side Lateral Power Bounds x1 length/direction 2 Rds
Strength
Heavy Sled Push x1 long length Cactus Length Backwards Seal Pull Length with Slider Primal Length 3 Rds
WOD
FGB Style: 1 min per station 2 Rds Rollouts Box Blast Off + Lateral Hurdles x2 Press (45/35) KB Swing (24/16) Row Rest
Campfire Cooldown
Sphinx & Seal Hurdle Stretch Crossed Shin Eagle Arms
Endurance Class
2 min per station 3 Rds of: Rollouts Box Blast Off + Lateral Hurdles x2 Press (45/35) KB Swing (24/16) Row Rest