Monday, April 27, 2026
WOD
Warmup
Row, Ski or Bike - 3 mins
Activation
CARS Thoracic Ext Ex's Down Dog/Seal Flow Spiderman Complex Knee Hug + SL DL
Prohab
Sots Press with PVC x8 3 Level Palloff Press x3/side 3 Rds
Strength
EMOM 8 mins Sn Pull + P Sn + OH Sq
WOD
WB x10 (20/14) Devil Press x5 (25/20) C2B/Pullups x10 AMRAP 10 mins
Campfire Cooldown
Pigeon Crossed Shin Side Bend