Thursday, October 23, 2025
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
Endurance Class
Empty Bar WOD 20 Pushups 20 Barbell Bentover Rows 20 Press 20 Curls 20 Skull Crushers Rest 1 min 20 Up/Downs 20 F Squats 20 Rev Lunges 20 B Squats 20 DL Rest 2 mins AMRAP 30 mins