Wednesday, October 08, 2025
WOD
Warmup
Row, Ski or Bike - 3 mins
Activation
Table Top: Rocks, Circles, Twists Hip Cars, Kick Backs Lat Straight Leg Raises Wrist Mobility Prone Infinities Spiderman Heel Raises
Prohab
Banded Deadbug x20 Banded Face Pull x12 2 Rds
Strength
EMOM 10 mins Even: P Clean + F Squat + Push Press + OH Hold :10 sec Odd: Plank Body Saw :30 sec
WOD
AMRAP 7 mins DB Push Press x20 (30/20) DU x40
Campfire Cooldown
Pigeon Crossed Shin Archer Arms