Friday, January 09, 2026
WOD
Warmup
Row, Bike, Ski - 3 mins
Activation
CARS Table Top Rotations Thread Needle to Floor Scorpion Spinatus Push up Push up Walk outs Down Dog / Seal / Inch Worm Flow Glute Bridges
Prohab
Monster Band Plank Walks x6 Plank March x12 3 Rounds
Strength
Bench Press - 3sec pause at chest 3x4 s.s. Single arm DB bench press with iso hold other side x10
WOD
'Top Gun' Thruster x20 (135/95) SDHP x20 SH2OH x20 OH Sq x20 F Sq x20 4 Burpees EMOM S1: (115/80) S2: (95/65)
Campfire Cooldown
Lacrosse Ball - Traps - Lats - Glute Med