Monday, January 19, 2026
WOD
Warmup
Row, Ski or Bike - 3 mins
Activation
Side Lying Book Opener & Arcs Deer Pose Leg Swings/Leans & Pry Tabletop Serratus Pushups Tabletop CARS Cossack Squat Rotation Hamstring Swoops
Prohab
Monster Band Box x3 MBand F Rack 90 to OH x9 2 Rds
Strength
Lengths of: Cactus F Rack 90 OH Farmer Carry 3 Rds
WOD
Lat Box Blast Offs x10/leg (20') DB Snatch x5 left arm (40/30) WB x10 (20/14) DB Snatch x5 right arm AMRAP 10 mins
Campfire Cooldown
On Box: Executive Stretch Thoracic Ext