Thursday, November 27, 2025
WOD
Warmup
3mins - Bike, Row, Ski
Activation
Nods & Turns Tabletop Rotations & Twists Down Dog to Seal Flow Hamstring Swoops Lunge Pulses Bottom Squat to Leg Ext
Prohab
MBand W's x8 MBand F Rack 90 to OH x8 3 Rds
Strength
Front Squat 4x5 @ 75% s/s with: Stability Plank Hold :20 sec
WOD
For Time: Pullups x20, 15, 10, 5 Situps x40, 30, 20, 10 Goblet Squat x20 (16/12)
Campfire Cooldown
Couch on the Wall Tx Ext at Wall Legs Up the Wall
Endurance Class
Row 500m then: 3 Rds of: Pushups x6 MB Sq Clean x9 Situps x12 Rest 1 min Row 500m then: 3 Rds of: Pullups x6 WB x9 Tuckups x12 Rest 2 mins Repeat for 30 mins