Thursday, June 11, 2026
WOD
Warmup
Row, Ski or Bike - 3 mins
Activation
Thoracic Ext Ex's PVC Pass Thrus & Figure 8's Samson with Pass Thru 1/2 Kneeling PVC Reachbacks PVC Pancake Pulldowns
Prohab
PVC Windmills x6 PVC Hip Internal Rotations x6/leg PVC Hip External Rotations x6/leg PVC Prone BN Press x6 2 Rds
Strength
Deadlift 4x4 s/s with: Hanging Tuck Hold :20-30 sec
WOD
DL x5 (135/95) Skips x50 AMRAP 5 mins Rest 1 min AMRAP 5 mins
Campfire Cooldown
Seal/Sphinx Butterfly
Endurance Class
DL x5 Rollouts x15 WB x25 Skips x50 Run x400 AMRAP 20 mins Rest 2 mins AMRAP 10 mins