Thursday, March 19, 2026
WOD
Warmup
Row, Ski or Bike - 3 mins
Activation
Crossed Shin Side Openers Side Lying Book Openers Prayer Swipes Tabletop Lat Leg Thr the Needle + Tw Hip Rotations & Hinges Lunge Complex
Prohab
Banded W's x10 Banded Bow Pull x5/side Banded Hollow Rocker x10 2 Rds
Strength
Suns Out Guns Out! Banded KB Tempo Curls x5 5-5-5-5 Rest as Needed 3 Rds
WOD
Skip x100 WB x40 (20/14) Skip x100 MedBall Sq Clean x40 Skip x100 MedBall Situp x40 Skip x100
Campfire Cooldown
Calf Stretch on Wall Chest Opener on Wall Legs Up the Wall
Endurance Class
With Partner: P1: Skip x50 P2: Skip x50 P1: WB x20 P2: WB x20 P1: Skip x50 etc: MedBall Sq Clean x20 each MedBall Situp x20 each MedBall G2OH x20 each MedBall Boat Pose Toss x20 each AMRAP 40 mins