Thursday, May 21, 2026
WOD
Warmup
Row, Ski or Bike - 3 mins
Activation
Side Lying Book Opener & Arcs 90/90 Switches & Leans SL Down Dog to Pigeon Cossack Squat with Twist Heel Raises
Prohab
M Band F/S/B Leg Steps x3/leg M Band F/S/B Arm Steps x3/arm 2 Rds
Strength
Pause F Squat x3 s/s with: Bradford Press x6 4 Rds
WOD
F Rack Lunges x1 Length (25/20's) MedBall Situp Throw x10 Farmer Carrry x 2 lengths MedBall Twist x10/side Inch Worm x3 + OH Carry x1 lengths AMRAP 12 mins
Campfire Cooldown
1/2 Happy Baby Supine Crossover Crossed Shins Eagle Arms
Endurance Class
F Rack Lunges x1 Length (25/20's) MedBall Situp Throw x10 Farmer Carrry x 2 lengths MedBall Twist x10/side Inch Worm x3 + OH Carry x1 lengths AMRAP 12 mins Rest 2 mins AMRAP 10 mins Rest 2 mins AMRAP 8 mins