Friday, October 09, 2026
WOD
Warmup
Row, Ski or Bike - 3 mins
Activation
Wrist Mobility Alternating Superman Lifts Prone Heel Lifts + Ext + Straddle Tabletop Prisoner Twists Bird Dog 2.0 Pivoting Scale
Prohab
Wall Facing Elbow Slides x6 Kneeling Roller Book Openers @ Wall x6/side Wall Facing Y Lift Off's x10 2 Rds
Strength
Segmented DL x3 (pause @ knee on the way Up & Down) s/s with: Seated Good Morning w DB's x10 4 Rds
WOD
EMOM 10 mins: DB Thruster x3/arm (30/20) Burpee Pullup x3 Shuttle Run x1 AMRAP DB Russian Tw (30/20)
Campfire Cooldown
Couch Legs Up the Wall