Tuesday, October 06, 2026
WOD
Warmup
3mins - Bike, Row, Ski
Activation
Flex / Ext Progression Thoracic Ext Exercises Spiderman Complex Curl Ups Monster Bands Plank Walks -Hands and Feet
Prohab
Side Plank Dips x10 per side Hollow Rocks x20 2 Rounds
Strength
Bench Press 10-8-6-4-2 s.s Banded Flyes
WOD
'Death by Burpees OR Death by Cluster' 2 Burpees in Min 1 4 Burpees in Min 2 6 Burpees in Min 3 8 Burpees in Min 4 ... until you cannot complete the required number of burpees within the minute.
Campfire Cooldown
Dragon Fragon Childs Pose with Arms