Wednesday, April 15, 2026
WOD
Warmup
3mins Bike, Row, Ski
Activation
Flex / Ext Progression Wrist Mobility Scap Push up to Down Dog Spiderman Complex Arch to Hollow Rolls
Prohab
Tabata Wall Sit / March 4 Rounds
Strength
Front Squats 5x2 Pull up scap sets x4
WOD
5mins Seated Sled Pull full length (half body wt) remaining time Row (Cals) rest as needed, 2 rounds
Campfire Cooldown
Hangs Legs up Wall