Tuesday, November 18, 2025
WOD
Warmup
Row, Ski or Bike - 3 mins
Activation
60 Rep Sequence Sphinx, Puppy, Childs Pose Spiderman 90/90 Lean + Knee Lift Fragon Lean + Twist Squats 3 Widths
Prohab
M Band Boxes x3 Supine M Band March x6/leg Glute Bridge to Abduction x8 2 Rds
Strength
Push Press 4x4 s/s with: Stretch Press x6
WOD
Row 500m then... 21-15-9 KB Swings (24/16) KB Drops
Campfire Cooldown
1/2 Front Split Crossed Shin Forward Fold