Thursday, January 15, 2026
WOD
Warmup
3mins Row, Ski, Bike
Activation
Primal Warm Up - Beast / Primal Rocks - Lifts Toe / Hand - Walks Butter Fly Rocks Seated Hip Swings Roll ups Down Dog - Press - Heel Raises / Drops - Shoulder Taps - Plank K2E
Prohab
PVC Wrist Exs - UD / RD - Flex / Ext 20x Reps each
Strength
x5 Pause F. Squat (3secs bottom) x5 SL Hop Ups 4 Rounds
WOD
TABATA 1) Good Mornings 2) Roof Breakers 3) Supine Leg Raise 4) Press (45 / 35 Bar) 8 Rounds for time
Campfire Cooldown
Supine Leg: Ham Stretch Crossover Abduction Banana
Endurance Class
Partner Angie 100 Pullups (switch every 5 reps) 100 Pushups (switch every 5 reps) 100 Situps (switch every 10 reps) 100 Squats (switch every 10 reps) AMRAP 30 mins Remaining time: Alternating Bear Complex (45/35) x10 Alt Power Bound Lengths x10