Wednesday, August 13, 2025
WOD
Warmup
3min Bike, Row, Run
Activation
Shoulder Flow Exs Supine Knee Drops Supine Knee Hugs Egg Rolls to Kneel up, to Stand Straddle Windmills
Prohab
Shoulder Hurdles 3x5
Strength
Tricep Burn 8x Dips 6x M. Band Plate Push ups 10x Supine Pull overs
WOD
2x Lengths Sled Push (45s/25s) then.... 10x Plank KB Drags (20/16) 10x KB Drop Squats 10x OH Lunges (5x per side) 10x Curls 3 Rounds
Campfire Cooldown
Child's Pose with Arms Butterfly with KB