Wednesday, November 19, 2025
WOD
Warmup
Row, Ski or Bike - 3 mins
Activation
Tabletop Rot & Thr the Needle Lat Leg Rocks with Toe Lift Lat Leg X Body Reach + OH Deer Pose Leg Swings & Rollups SL Knee Hug to T Hold
Prohab
Tree Pose :30 sec/leg Heel Raises x10 SL Heel Raises x5/leg 2 Rds
Strength
EMOM 16 mins Even: Deadlift 3-3-2-2-1-1-1-1 Odd: Plank Up/Downs :30 sec
WOD
Pushups x10 Situps x20 DU x30 AMRAP 6 mins
Campfire Cooldown
Dragon Fragon