Thursday, April 09, 2026
WOD
Warmup
Row, Ski or Bike - 3 mins
Activation
Thoracic Ext Ex's PVC Pass-Thrus & Fig 8's 1/2 Kneeling Lat Leg Rocks with Toe Lift 1/2 Kneeling Lat Leg Thread the Needle Lizard Rollouts Heel Raises
Prohab
Banded Tricep Ext x15 Banded Seated Lat Pulldown x10/arm 2 Rds
Strength
Deadlift 4x3 s/s with: Banded Deadbug x12
WOD
WB x20 (20/14) SDHP x20 (75/55) Box Jumps or Step Ups x20 (20) Push Press x20 (75/55) Rest 1 min Repeat
Campfire Cooldown
Childs Pose L/C/R Scorpion
Endurance Class
WB x20 SDHP x20 Box Jumps or Step Ups x20 Push Press x20 AMRAP 10 mins Rest 2 min Reduce reps to 15 AMRAP 10 mins Rest 2 mins Reduce reps to 10 AMRAP 10 mins