Monday, June 08, 2026
WOD
Warmup
Row, Ski or Bike - 3 mins
Activation
Seated Side Bend 90/90 Switches & Leans Deer Pose Leg Swings 4 Point 360 Inch Worm Pushup Down Dog
Prohab
Banded Standing Clam Shell x10/leg Banded F Rack 90 to OH x6 2 Rds
Strength
EMOM 12 mins: Min 1 - OH Stepup with Knee Drive x6/leg Min 2 - Bentover Reverse Grip Row x10 Min 3 - Hanging Tuck Hold :30 sec
WOD
Row 500m Thrusters x25 (45/35) Row 400m Front Rack Lunge x25 Row 300m Push Press x25 Row 200m Back Rack Lunge x25 Row 100m
Campfire Cooldown
Supine Knee Hug Supine Crossover Crossed Shin Shoulder Stretch