Friday, May 15, 2026
WOD
Warmup
Row, Ski or Bike - 3 mins
Activation
Sphinx Arm Circles Prone Superman with Arms Thru Tabletop Rotations & Twists 90/90 Switch/Lean/Pry Side Lying Toe/Knee Taps Hip Circles & Flex/Ext Bottom Squat Knee Taps & Flex/Ext
Prohab
Banded 1/2 Kneeling Scap Punch x8/arm Banded Kneeling Press with Anchor Behind x8 2 Rds
Strength
Press 4x4 s/s with: Stretch Press x8
WOD
1km Row then... 21-15-9 WB (20/14) T2B
Campfire Cooldown
Sphinx Scorpion Crossed Shin Eagle Arms