Monday, November 17, 2025
WOD
Warmup
Row, Ski or Bike - 3 mins
Activation
Thoracic Ext Ex's Glute Bridge to OH X Body Reach 90/90 Switches & Leans Serratus Pushups to Down Dog Cossack Squat Windmill 3 Way SL DL
Prohab
Stability Ball Prone I's, Y's T's x6 each MedBall Circles on Wall x10/dir/arm Banded Hulas x10/dir/arm 2 Rds
Strength
EMOM 12 mins Min 1 - High Banded Curls x10 Min 2 - Curtsy Stepups x8/leg Min 3 - Prone Shoulder Flow x8
WOD
Wall Walks x2 WB x10 (20/14) OH MB Throw to Wall x10 AMRAP 8 mins
Campfire Cooldown
Prone Thread the Needle Supine Thread the Needle