Friday, October 03, 2025
WOD
Warmup
Row, Ski or Bike - 3 mins
Activation
Thoracic Ext Ex’s Side Lying Book Openers Tabletop Thread the Needle Ankle Mobility Inch Worm K2E Pushup
Prohab
Banded W’s x10 Banded Bow Pulls x10 2 Rds
Strength
Good Mornings x10 Leg Lifts on GHD x10 3 Rds
WOD
Bike - 1km then…. 5Rds of 5x Thrusters (95/65) 5x Pullups Comp: (115/75) & C2B
Campfire Cooldown
Extended Arm Lizard Frog