Thursday, March 05, 2026
WOD
Warmup
Row, Ski or Bike - 3 mins
Activation
Thoracic Ext Ex's Kneeling Side Bends Kneeling Book Openers 90/90 Switches & Leans Hamstring Swoops Cossack Squat to Knee Tap
Prohab
Banded Archersx10 Foam Roller Thoracic Opener 2 Rds
Strength
EMOM 12 mins Min 1 - DB Open Can Raise x8 Min 2 - Curtsy Step Up x6/leg Min 3 - Inverted Shoulder Taps x12
WOD
Row 500m then... 21-15-9 MedBall G2OH (20/14) Plank Up/Down/Reach/Reach
Campfire Cooldown
Scorpion Childs Pose with Arms
Endurance Class
Row 500m MedBall G2OH x20 Rollouts x10 AMRAP 10 mins Rest 1 min Skip 100 WB x20 T2B or Tuckups x10 AMRAP 10 mins Rest 1 min Lengths x10 (there and back = 1) MB Squat Clean x20 Situps x10 AMRAP 10 mins