Tuesday, June 23, 2026
WOD
Warmup
Row, Ski or Bike - 3 mins
Activation
60 Rep Sequence PVC Flex/Ext PVC PassThrus & Fig 8's in Saddle Bottom Squat PVC Side Bend Kang Squat with PVC Windmill
Prohab
Prone Lift Off + BN Press w PVC x6 T Hold :30 sec/leg 2 Rds
Strength
Deadlift 3x4 with 10 sec hold on last rep s/s with: Plank Hold - 1 min
WOD
HP Snatch x5 (75/55) B Squat x5 F Squat x5 DU x25 AMRAP 15 mins
Campfire Cooldown
Sphinx Double Prone Thread the Needle 1/2 Happy Baby