Wednesday, April 29, 2026
WOD
Warmup
3mins Row, Ski, Bike
Activation
Standing: Flex / Ext Progressions Hip Rotations Twists Hip Circles Lunge Complex 60 Rep Sequence Sloppy Push up Side Lying Clam
Prohab
Balance Heel Toe Walks, Fwd Bkwd SL Hop
Strength
x8 Wide Grip Pull Downs x8 Seated Row per side x8 Prone Leg Raises 3 Rounds
WOD
Partner Sled Pulls and Bike Partner A: Sled Pull (45/25) while Partner B: Bike Cals (10/7) 2 Rounds each Score is total time
Campfire Cooldown
Seated Forward Fold Straight Leg & Straddle Pigeon Childs Pose