Monday, December 22, 2025
WOD
Warmup
Row, Ski or Bike - 3 mins
Activation
Progressive Arm Circles Tabletop Thread the Needle + Behind Back Twist Side Lying Shoulder Circles Bottom Sq Routine Gymnast Back LIfts
Prohab
SL Glute Bridge :30 sec/leg M Band Standing Clam Shells :30 sec/leg 3 Rds
Strength
EMOM 9 mins Min 1 - Sn Pull + Pocket Sn Min 2 - Sn Pull + HP Sn Min 3 - Barbell Rollouts x6
WOD
KB Swing x8 (24/16) KB Drops x16 Burpee Over Box x4 AMRAP 8 mins
Campfire Cooldown
1/2 Straddle Side Bend Straddle Forward Fold