Tuesday, October 07, 2025
WOD
Warmup
Row, Ski or Bike - 3 mins
Activation
At Wall: Thoracic Ext. Dynamic Leg Swings Wall Angels Kneeling Book Opener Kneeling Elbow Slide Ankle Mobility Test
Prohab
Isometric Bird Dog @ Wall :20/leg x3 Front Loaded Good Morning x12 2 Rds
Strength
Push Press 4x3 s/s with: Stability Ball Squeeze with Partner :20 sec
WOD
Lunging WB x5/leg (16/12) Side Shuffle MB Throw x5/side MedBall Twist x15/side AMRAP 10 mins
Campfire Cooldown
Scorpion PIgeon