Thursday, September 25, 2025
WOD
Warmup
Row, Ski or Bike - 3 mins
Activation
60 Rep Sequence Nods & Turns Tabletop Twist in Prisoner Lunge Complex Squats - 3 widths
Prohab
Wtd Bow Pull + Lat Arm Hold x8 Dog @ Hydrant + Leg Ext x8/leg 2 Rds
Strength
EMOM 8 mins Even: Sn Pull + H P Sn x2 Odd: OH Double DB Hold :30
WOD
Tabata 6 Rds of Each Lowest Score at Each Station is counted Stay at station for 6 Rds Row (cals) Situps Goblet Squat (20/12)
Campfire Cooldown
Pigeon Crossed Shin Side Bend & Forward Fold
Endurance Class
Partner Workout 40 min AMRAP P1: Pullups x5 P2: B Squat x5 (45/35) P1: Pushups x5 P2: F Squat x5 P1: Cross Body V Snaps x5/side P2: B Rack Lunge x5/leg Both: Alt Long Length of Gym Run x5 (P1, P2, P1, P2, P1) P2 Starts the Pull-ups