Friday, December 19, 2025
WOD
Warmup
Row, Ski or Bike - 3 mins
Activation
Nods & Turns Spninx Arm Circles The Fonz Supine Crossover OH Arm Circle Heel Raises SL Hug to Hip Airplane
Prohab
Banded Foot Strengthener x15/foot Banded Hollow Pulldowns x12
Strength
Bench Press 3x5 s/s with: Bulgarian Split Squat with DB's x10/leg
WOD
Thruster + P. Press x30 (45/35) DU x30 MU x3 2 Rds for Time S1: Ring Dips x10
Campfire Cooldown
Couch Legs Up the Wall