Thursday, October 09, 2025
WOD
Warmup
Row, Ski or Bike - 3 mins
Activation
Cat / Cow Sphynx / Puppy dog Seal / Down Dog to Lunge Step Up Prone I's Y's T's Executive Drops Ankle Tocks Heel Lifts
Prohab
Banded Press x8 Banded BN Press x8 Banded Good Mornings x8 Banded DL x8 2 Rds
Strength
B Squat 4x4 s/s with: Prone Shoulder Flow x6
WOD
DB HP Clean x10 (30/20) Devil Press x10 Shuttle Run x5 AMRAP 12 mins
Campfire Cooldown
Supine Knee Hug Supine Crossover
Endurance Class
Devil Press x10 - 8 - 6 - 4 - 2 Run x10 (down and back = 1) 8 - 6 - 4 - 2 Situps x20, 18, 16, 14, ,12 Then Repeat AMRAP 10 mins Rest 2 mins AMRAP 8 mins Rest 2 mins AMRAP 6 mins Rest 2 mins AMRAP 4 mins Rest 2 mins AMRAP 2 mins