Monday, April 20, 2026
WOD
Warmup
Row, Ski or Bike - 3 mins
Activation
Nods & Turns Sphynx to Child's Pose Hip Cars Primal Stability Inch Worm to Serratus Pushup to Seal Lunge Complex
Prohab
Side Lying Clam Shells with MB x12/side MBand Forearm Diagonals x12 2 Rds
Strength
Post WOD 6 Pack Attack! Tabata 4 Rds of: Hollow Hold Superman Heel Taps
WOD
Row 1km then... 3 Rds of: 10x Thruster (95/65) 8x Ring Dips
Campfire Cooldown
Sphinx or Seal Prone Thread the Needle Supine Thread the Needle