Friday, March 13, 2026
WOD
Warmup
Row, Ski or Bike - 3 mins
Activation
Nods & Turns Sphynx to Child's Pose Hip Cars Primal Stability Inch Worm to Serratus Pushup to Seal Lunge Complex
Prohab
Side Plank with Banded Row x8/arm Banded Lat Raise x8/arm 2 Rds
Strength
Suitcase Deficit Reverse Lunge x8/leg Barbell Hip Thrusts x8 Body Saws x12 3 Rds
WOD
DL x8 (155/105) DB Devil Press x8 (30's/20's) MU x2 or Ring Dip x8 AMRAP 8 mins
Campfire Cooldown
Extended Arm Lizard Butterfly