Friday, April 24, 2026
WOD
Warmup
Row, Ski or Bike - 3 mins
Activation
Thoracic Ext Ex's Kneeling Book Openers Birddog 2.0 Serratus Pushups Pivoting Scale
Prohab
Primal Holds: Quadruped :30 sec Rest :30 sec Tripods :15 sec each Rest :30 sec 2 Rds
Strength
Deadlift 4x4 s/s with: Stability Ball Deadbug Squeeze :20 sec
WOD
P Clean x4 (95/65) Burpee Pullup x8 AMRAP 6 mins Rest 1 min AMRAP 4 mins Rest 1 min AMRAP 2 mins Comp: (135/95), Burpee C2B
Campfire Cooldown
Dragon Crossed Shin Shoulder Stretch