Tuesday, December 09, 2025
WOD
Warmup
Row, Ski or Bike - 3 mins
Activation
Primal Work Inch Worms Standing Knee Hug to SL DL Samson Stretch to Twisting Lunge Down Dog to Seal Flow
Prohab
Bentover Shoulder Flow x4 Standing Clam Shells x8/leg 3 Rds
Strength
EMOM 6 mins Even: The Bear Complex Odd: Tall Plank Stability Ball Tuckups :30 sec The Bear: P Clean F Squat Push Press B Squat BN Push Press
WOD
'Partner Angie' 100 Pullups 100 Pushups 100 Situps 100 Squats
Campfire Cooldown
Prone Thread the Needle Supine Thread the Needle