Thursday, July 09, 2026
WOD
Warmup
Row, Bike or Ski - 3 mins
Activation
Nods & Turns Superman 2.0 Prone Y to W Flow Serratus Pushups Bottom Squat Knee Taps & Twists
Prohab
Monster Band Standing Clam Shell x10/side Monster Band Deadbug x12 2 Rds
Strength
B Rack Stepup x6/leg Seated Good Morning x10 3 Rds
WOD
Thrusters x8 (75/55) Burpee Over Box x8 AMRAP 8 mins
Campfire Cooldown
Executive Stretch Thoracic Ext on Box
Endurance Class
Thrusters x8 (45/35) B Rack Lunge x8 Pushups x8 Box Blast Off x8/leg Rollouts x8 AMRAP 10 mins Rest 1 min AMRAP 10 mins Rest 1 min AMRAP 10 mins