Wednesday, September 17, 2025
WOD
Warmup
Row, Ski or Bike - 3 mins
Activation
Thoracic Ext at Wall Wall Facing Y Liftoffs Dynamic Leg Swings @ Wall Multi Planar at Wall Squat Therapy
Prohab
Wall Sit with Banded Abduction x12 Wall Plank Step Ups x8 3 Rds
WOD
FGB Style 1 min per station Pullups MedBall Sq Clean (20/14) T2B DB Push Press (30's/20's) Row Rest 3 Rds for Total Reps
Campfire Cooldown
Banana Supine Crossover