Wednesday, July 08, 2026
WOD
Warmup
Row, Ski or Bike - 3 mins
Activation
Side Lying Book Opener & Arcs Deer Pose Leg Swings/Leans & Pry Tabletop Serratus Pushups Bottom Squat Twist & Flex/Ext Pivoting Scale
Prohab
M Band Infinities x4/arm Wall Facing Lift Offs x8 M Band Wall Sit Abduction x12 2 Rds
Strength
Strict Press 4x3 sls with: Hollow Banded Pulldowns
WOD
Partner Relay! 20 mins DB Snatch x4 (50/30) Russian KB Swing x6 (24/16) Skips x20 (unbroken) Wall Touch Tag your Partner
Campfire Cooldown
Supine Knee Hug Supine Crossover