Friday, April 03, 2026
WOD
Warmup
Row, Ski or Bike - 3 mins
Activation
The Fonz Cat/Cows Down Dog Flow 90/90 Wipers, Rollup to Step Lunge to Lunge Pulses Bottom Squat Knee Taps Leg Ext
Prohab
Prone Chicken Wing to Y's x8 SA Primal Serratus Pushup x8/side 2 Rds
Strength
EMOM 8 mins Even: Press x2 + Push Press x3 Odd: Stability Ball Elbow Circles 6/dir
WOD
Sled Push x1 length (25's/15's) Ball Slams x5 (40/30) Sled Push x1 Rest as Needed 4 Rds
Campfire Cooldown
Bug on a Windshield Legs Up the Wall Straddle on the Wall