Friday, June 19, 2026
WOD
Warmup
3mins - Bike, Row or Ski
Activation
Prone Shoulder Flow Hip Exs @ Wall Banded Shoulder Press to Single Arm OH Squat Achilles/Ankle Mobility Bunny Hops
Prohab
Heel / Toe Lengths Box Single Leg Squat x3 per side
Strength
4x Single DB OH Squat (each side) 2x Single Leg Roll ups (stacked mats as needed) 4 Rounds
WOD
For Time: 20x DB Thrusters (40/30) 100x DU 18x DB Thrusters 90x DU 16x DB Thrusters 80x DU 14x DB Thrusters 70x DU 12x DB Thrusters 60x DU 10x DB Thrusters 50x DU
Campfire Cooldown
Calf Stretch at Wall Legs up Wall