Monday, March 09, 2026
WOD
Warmup
Row, Ski or Bike - 3 mins
Activation
Prone Int/Ext Rot's & Infinities Cat/Cows Down Dog Flow Deer Pose Rollup to Step Lunge Side Lunge with Twist Bottom Squat Leg Ext
Prohab
Stability Ball I's, Y's, T's, W's x4 each MedBall Wall Circles x4/ar/mdir Side Plank with Ext Rot x6/arm 2 Rds
Strength
EMOM 8 mins Even: Push Press x3 Odd: Tuck Hold x 30 sec
WOD
AMRAP 12 mins Bradford Press x12 (35/45) F Rack Pendulum Lunge x6/leg Situps x24
Campfire Cooldown
Pigeon Crossed Shin Archer Arms