Monday, October 20, 2025
WOD
Warmup
Row, Ski or Bike - 3 mins
Activation
Supine Cactus Knee Lowers Kneeling Side Sliders & Childs Bird Dog 2.0 Down Dog to Seal Flow Wide Stance Windmills Pivoting Scale
Prohab
Banded W's x10 Banded High Pulls x10 Banded Good Mornings x10 2 Rds
WOD
AMRAP 20 mins Pullups x10 Thrusters x10 (35/45) WB x10 (20/14) B Rack Lunge x10 MedBall Boat Pose Toss x10 Bradford Press x10
Campfire Cooldown
Supine Knee Hug Supine Crossover