Tuesday, April 14, 2026
WOD
Warmup
3mins - Bike, Row, Ski
Activation
Table Top: Rotations and Twists Puppy Dog / Sphynx Hip CARS Straight Leg Raise Shoulder Drops Plank Up Downs / Reach SeeSaw, Bridge Combo
Prohab
M. Band, Tall Plank Hand Taps / Row x4 each Foot Taps / Leg Ext x4 each 2 Rounds
Strength
Press from Rack 6,4,2,2 s.s. 10sec Tuck up x3
WOD
6 Rounds KB (24/16) Supine SA Press x4 Fig 8 x4 (each direction) SA SDLHP x4 per side *EOMOM 4x KB Swing Burpees*
Campfire Cooldown
Cross Leg Seated Forward Fold Twisted Lunge