Tuesday, September 08, 2026
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