Tuesday, December 30, 2025
WOD
Warmup
Row, Ski or Bike - 3 mins
Activation
60 Rep Sequence Scorpion Tabletop Wrist Mobility Tabletop Hip CARS and Arm Circles SL Down Dog to Pigeon Squats 3 Widths
Strength
Tabata - 5 Rds Each of: Handstand Hold Plank Hold Tuck Hold Squat Hold
WOD
Boner's Birthday WOD! Partners can only do 10 reps at a time WB can't touch the ground - 5 Burpee Penalty 25-19-11 for each exercise: WB (20/14) Hand release Pushups T2B or Tuckups G2OH with WB DB Push Press (30/20)'s Row (cals) StepUps with WB
Campfire Cooldown
Prone Thread the Needle Supine Thread the Needle