Thursday, July 02, 2026
WOD
Warmup
Row, Ski or Bike - 3 mins
Activation
Standing Shoulder Circles Thoracic Ext on Wall Wall Angels Tabletop Shoulder Circles Hip CARS Plank Taps Wall Hold Hollows Heel Toe Rocks Figure 4 Steps
Prohab
Ring Rollouts x5 Prone Banded Pulldown x8 3 Rds
Strength
Incline Reverse Fly x8 s/s with: Bentover OH Raises x8 3 Rds
WOD
400m Run 10x Roof Breakers (45/35) 8x C2B Pullups 3 Rds
Campfire Cooldown
Calf Stretch @ Wall Scorpion
Endurance Class
Run 400m 4x Empty Barbell Complex: P Cl x4 + Curls x4 + F Squat x4 + Press x4 Hanging Tuckups x20 AMRAP 14 mins Rest 2 mins AMRAP 14 mins