Friday, September 19, 2025
WOD
Warmup
Row, Ski or Bike - 3 mins
Activation
Nods & Turns The Fonz Tabletop Rotations & Twists Kneeling Book Openers Lunge Complex Heel Raises
Prohab
Prone Banded BN Press x8 Banded Glute Bridge x8 2 Rds
Strength
Bench Press x3+3 (3 regular grip/3 wide grip) s/s with: Barbell Curls x10 3 Rds
WOD
'Nate' 2 MU 4 HSPU 8 KB Swing (24/16) AMRAP 20 mins or: 'Nadia' 4 Ring Rows 4 Inch Worm Shoulder Taps 8 KB Swings (20/12) AMRAP 20 mins
Campfire Cooldown
Prone Thread the Needle Supine Thread the Needle