Tuesday, September 16, 2025
WOD
Warmup
Row, Ski or Bike - 3 mins
Activation
CARS Tabletop Rotations & Twists Lat Leg Rocks & Ankle Reach Prayer Swipes Cossack Squat/Curtsy Sq Heel Raises
Prohab
PVC F Rack Stretch x2/side 3 Level BN Press x3 Bottom Squat Press x6 2 Rds
Strength
EMOM 8 mins Even: P Clean x3 Odd: Push Jerk + Split Jerk
WOD
50x DU 40x Supermans 30x K2E 20x Roof Breakers (10x side) 10x HSPU 20x Roof Breakers 30x K2E 40x Supermans 50x DU
Campfire Cooldown
Prone Thread the Needle HBB Pigeon