Monday, March 30, 2026
WOD
Warmup
Row, Ski or Bike -3 mins
Activation
Sphinx Prisoner Twists Side Lying Book Openers Prone Superman 2.0 Prone Palm Down I Rot Palm Up Ext Tabletop Wrist Mobility Inch Worm Serratus Pushup Scorpion
Prohab
Chinese Plank Hold with Pec Flyes x8 Tall Plank Row + Kickback with Hold x6/arm 2 Rds
Strength
Suns Out Guns Out! EMOM 8 mins Even: Banded KB Curl x10 Odd: Seated Stretch Press x12
WOD
AMRAP 10 mins WB x10 (20/14) Pullups x10 KB Sumo DL x10 (32/24) Comp: Bar MU x2
Campfire Cooldown
Bug on a Windshield Straddle on the Wall