Monday, April 13, 2026
WOD
Warmup
Row, Ski or Bike - 3 mins
Activation
At Wall: Arm Circles Wall Angles Thoracic Ext 1/2 Kneeling Bug on Windshield Hip Airplanes Leg Swings Tempo Squat Therapy
Prohab
Tabata 4 Rds of: Wall Facing Y Lift Offs Wall Sit Abduction with M. Band
Strength
Tempo B Squat - 4x3 (3-2-1-1) s/s with: Chinese Plank Hold :30 sec
WOD
WB x10 (20/14) Strict Pullup x6/4 MedBall Russian Twist x8/side AMRAP 4 mins Rest 2mins Repeat
Campfire Cooldown
1/2 Happy Baby Straddle Forward Fold