Monday, September 29, 2025
WOD
Warmup
Row, Ski or Bike - 3 mins
Activation
Thoracic Ext Ex's Hip Rotations & Hinges The Fonz Scorpion Down Dog to Lunge Book Opener
Prohab
EMOM 8 mins 1) Bottom Squat MB Flex/Ext x10 2) Tabletop Leg Hurdles x5/side
Strength
EMOM 6 mins P Clean + Push Press + Jerk
WOD
Team WOD! 50x MB G2OH (20/14) 50x MB Press 50x MB Goblet Squats 50x MB Over Bar Toss 50x Lunging WB AMRAP 20 mins * 5 Burpee Penalty if MB touches the ground
Campfire Cooldown
Pigeon Crossed Shins Archer Arms