Wednesday, September 10, 2025
WOD
Warmup
Row, Ski or Bike - 3 mins
Activation
Nods & Turns Down Dog to Pushup Flow Bird Dogs & Deadbugs Monster Band Clock Rotations Plank Circuit
Prohab
Bottom Squat Hold :20 with plate + 10 sec without plate Hollow Supine Hold :30 sec 3 Rds
Strength
EMOM 8 mins DL x1 Increasing
WOD
WB x8 Pullup x8 Shuttle Run x4 AMRAP 8 mins
Campfire Cooldown
Extended Arm Lizard Pigeon