Thursday, April 16, 2026
WOD
Warmup
3mins - Bike, Row, Ski
Activation
Side Lying Book Openers Side Lying Arcs Supine Knee Fall Outs / Rocks Knee Hugs / Egg Rolls Deer Pose Hip Swings Prone Shoulder Hurdles Down Dog / Ankle Taps / Scorpion
Prohab
Seated Banded OH Pull x6 Superman Angel Plate Pass x12 3 Rounds
Strength
Gorilla Row x 5/side Barbell Bentover Row x 8
WOD
12min AMRAP DB HP Cleans x 8 (35s/25s) Suitcase Lunges x8 Push Press x8 Deadlift x 8 Single leg V-sit toe touch x8
Campfire Cooldown
Supine Executive Stretch with Drop Supine Thread the Needle Saddle Archer Arms
Endurance Class
30 min AMRAP DB HP Cleans x 8 (35s/25s) Suitcase Lunges x8 Push Press x8 Deadlift x 8 Single leg V-sit toe touch x8 Run Long Lengths x8 2 min Rest at 14 min mark