Thursday, September 18, 2025
WOD
Warmup
Row, Ski or Bike - 3 mins
Activation
Side Lying Book Openers 90/90 Switches + Leans Seated Leg Swings + Rollups Ankle Tocks Bottom Squat Knee Press & Twists Squats 3 Widths
Prohab
Seated Good Mornings x8 Inverted Plank Arm Reaches x8 2 Rds
Strength
EMOM 8 mins Even: Cl DL + HP Cl + Floating Cl Odd: Dolphin Press x8
WOD
Manmaker x4 (25/15) Lat Box Blast Offs x8/leg (20/20) AMRAP 8 mins
Campfire Cooldown
Executive Stretch Thoracic Opener on Box
Endurance Class
7 min EMOM Rest 2 mins 4 Rds of: MB Clean + WB Bike Burpee Pullups Row Suitcase Walking Lunge Shuttle Run Primal KB Drag