Thursday, April 23, 2026
WOD
Warmup
Row, Ski or BIke - 3 mins
Activation
60 Rep Sequence 90/90 Heel Taps Deer Pose Rollups + Switches Infinities in Saddle Bird Dog & 2.0 Bottom Sq Twist + Let Ext
Prohab
Banded Pull Aparts - 3 dir x12 Banded Prone BN Press x10 2 Rds
Strength
EMOM 12 mins Min 1 - OH Step Up + Knee Drive x4/leg Min 2 - Seated Stretch Press x8 Min 3 - SL RDL with KB x6/leg
WOD
Row 500m then... 3 Rds of: Thruster x10 (95/65) T2B x10 Up/Down Over Bar x10
Campfire Cooldown
Hurdler Stretch Childs Pose with Arms
Endurance Class
Row 500m then... 3 Rds of: Thruster x10 T2B x10 Up/Down Over Bar x10 Rest 2 mins Repeat for 30 mins