Friday, May 08, 2026
WOD
Warmup
3mins Bike, Row, Ski
Activation
Knee Rocks Knee Drops Executive Rocks Bridge - Walkouts Egg Rolls Straddle / Pike Fold Floor Scorpion to Puppy Dog Rocket Mans
Prohab
Banded Leg Pull Downs x6 per leg Side Lying Leg Raises x8 per leg 2 Rounds
Strength
Pull up @90 hold - reverse Tabata 8 rounds 2mins AMRAP Pull ups
WOD
x6 DL x6 (185/125) x4 Ring Dips x8 Box Jumps (24/20) 10 Rounds
Campfire Cooldown
Seated on Box Forward Fold Thoracic Ext at Box Calf Stretch on Box