Wednesday, September 24, 2025
WOD
Warmup
Row, Ski or Bike - 3 mins
Activation
60 Rep Sequence Sphinx Arm Circles Down Dog Seal Flow Squats 3 Widths Pivoting Scale
Prohab
Ankle Mobility: Lizard on Plate Narrow Sq on Plate Plate Assisted Squat
Strength
EMOM 8 mins Even: Hold on Rings :30 Odd: Bulgarian Split Sq x8/leg
WOD
Push Press WB x10 (16/12) Pistols x10 (alt) Boat Pose Snaps x10 AMRAP 15 mins
Campfire Cooldown
Couch Stretch Bug on a Windshield Legs Up the Wall