Friday, September 05, 2025
WOD
Warmup
Row, Ski or Bike - 3 mins
Activation
Tabletop Rotations & Prayer Swipes The Fonz Side Lunge Twists Spiderman Squat Routine 2.0
Prohab
Monster Band 90 to OH x10 Monster Band Lateral Steps x20/side 2 Rds
Strength
EMOM 8 mins Min 1 - Bench x6 Min 2 - Handstand Hold :30
WOD
Row 800m or Run 800m then... 21-15-9 Push Press (75/55) B Squat
Campfire Cooldown
Pigeon Crossed Shin Shoulder Stretch