Thursday, February 05, 2026
WOD
Warmup
Row, Ski or Bike - 3 mins
Activation
Thoracic Ext Ex's Inch Worm Serratus Pushup The Fonz Bird Dogs & Dog @ Hydrant DeadBug & Clam Shells Squat Routine
Prohab
Wall Sit Adbuction :30 sec Wall Sit Adduction :30 sec 3 Rds
Strength
EMOM 8 mins Even: Traditional DL x3 Odd: Sumo DL x3
WOD
KB Swing x6 (24/16) Burpee Lateral Over x6 Wtd OH Supine Leg Lowers x6/leg AMRAP 8 mins
Campfire Cooldown
Banana Sphinx Double Pigeon
Endurance Class
Partner Chipper Alt DB Push Press x100 Suitcase Lunge x100 Renegade Row x100 Alt DB SL RDL x100 Skips x200 Repeat x80 Repeat x60... AMRAP 30 mins