Thursday, January 29, 2026
WOD
Warmup
Row, Ski or Bike - 3 mins
Activation
Nods & Turns Side Lying Book Openers & Arcs Tabletop Rotations & Twists Squats - 3 widths Pivoting Scale
Prohab
Duck Walk x12 Plate Press & Stretch x4 Heel Elevated Tempo Squat x4 Bottom Squat Hold with Plate :20 sec 3 Rds
WOD
20 Box Jumps/StepUps (24/20) 20 Pushups 20 WB (20/14) 20 SA DB Push Press (30/20) 20 Lunges 20 Situps 20 Cal Row 20 DU AMRAP 20 mins * Do sets of 10 with a partner if you want! *
Campfire Cooldown
Pigeon Straddle Forward Fold
Endurance Class
20 Box Jumps/StepUps (24/20) 20 Pushups 20 WB (20/14) 20 SA DB Push Press (30/20) 20 Lunges 20 Situps 20 Cal Row 20 DU AMRAP 30 mins