Monday, September 22, 2025
WOD
Warmup
3mins Bike, Row, Ski
Activation
Nods & Turns 90/90 Switches & Leans Deer Pose Roll ups Spiderman 3 Way SL DL
Prohab
SA Tall Plank, Arm Circle to Down Dog x8 Monster Band Plank Stepups x4/arm 2 Rds
Strength
Lengths of: Bottoms Up KB Carry DB Cactus Carry Farmer Carry 3 Rds
WOD
5 min AMRAP 5x Pullups 10x Pushups 15x Squats Rest 2 mins 5 min AMRAP 5x T2B 10x Alt Lunges 15x Situps
Campfire Cooldown
Sphinx Prone Thread the Needle Basket Pose