Thursday, May 14, 2026
WOD
Warmup
Row, Ski or Bike - 3 mins
Activation
Thoracic Ext Ex's Spiderman Complex Bird Dogs & Dead Bugs Hip Rotations & Hinges PVC Pass Thrus & Fig 8's
Prohab
Copenhagen Plank :20 sec/side Prone BN Press x8 3 Rds
Strength
EMOM 8 mins Min 1 - P Cl x3 Min 2 - F Sq x5
WOD
Partner Relay! DB Push Press x6 (30/20) Rollouts x6 KB Swing x6 (24/16) AMRAP 20 mins Partner 1 does a round Partner 2 does a round
Campfire Cooldown
Extended Arm Lizard Crossed Shins Archer Arms
Endurance Class
Partner Relay! DB Push Press x6 (30/20) Rollouts x6 KB Swing x6 (24/16) AMRAP 30 mins Partner 1 does a round Partner 2 does a round