Tuesday, April 07, 2026
WOD
Warmup
Row, Ski or Bike - 3 mins
Activation
Crossed Shin Side Bend Childs Pose C/L/R Cat/Cow Scap Retractions in Tabletop Down Dog to Seal Flow Cossack Sq with Forward Knee Tap
Prohab
Seated T Arms Leg Hurdles x6/leg Open Can Raise x8 2 Rds
Strength
EMOM 12 mins Work for 40 secs MIn 1 - Med Ball B Ext Min 2 - Plate Steering Wheels Min 3 - Supine Barbell Hip Thrusts Min 4 - Seated Double Arnold Press
WOD
'Annie' 50-40-30-20-10 DU Situps
Campfire Cooldown
Sphinx Thread the Needle Pigeon