Friday, December 05, 2025
WOD
Warmup
Row, Ski or Bike - 3 mins
Activation
Thoracic Ext Ex's Tabletop Rotations & Twists Hip CARS Down Dog Pigeon Flow Squat Routine SL Knee Hug to T Hold
Prohab
M Band FR 90 to OH x8 Infinity Pass x4/arm Glute Bridge Walkout x8 2 Rds
Strength
EMOM 9 mins :40 sec/station Min 1 - Alt OH Tri Ext Min 2 - Alt Curl Complex MIn 3 - Alt Press
WOD
Fight Gone Bad WB (20/145) SDHP (75/55) Box Jump (24/20) Push Press (75/55) Row (cals) Rest 3 Rds for Total Reps
Campfire Cooldown
Prone Thread the Needle Supine Thread the Needle