Thursday, October 30, 2025
WOD
Warmup
Row, Ski or Bike - 3 mins
Activation
Thoracic Ext Ex's
Prayer Swipes
Sphinx Arm Circles
Deer Pose Leg Swings & Rollups
Scorpion, Serratus Pushup, Down Dog
Strength
Deadlift 4x4
s/s with:
Bentover Row x6/arm
WOD
KB Swing x20 (24/16)
(Russ x1, Amer x1)
Siltups x20
SDHP x20
Pushups x20
AMRAP 12 mins
Campfire Cooldown
Prone Thread the Needle
Supine Thread the Needle
Endurance Class
Lunging WB x10
WB x10
MB OH Throw to Wall x10
MB Hanging Tuckups x10
MB Run 400m
AMRAP 30 mins
