Monday, December 08, 2025
WOD
Warmup
3min Bike, Row, Ski
Activation
Cat Cows Wrist Mobility Exs Kick Backs Side Leg Raises Sphynx / Puppy Dog Frog Rocks 1/2 Kneeling Rocks with Twist Prone Thread Needle to Floor Scorpion Ankle Tocks Squat Pumps
Prohab
Supine Banded Hip Add x10 per side Supine Isometric Hip Abd @90 x3, 10secs 2 Rounds
Strength
Split Stance DL with DB x8 per side Prone Abd with M. Band x6 4 Rounds
WOD
Bike (50/40cals) for time. Rest as needed 6min AMRAP 5x TG Sit Ups 5x Thrusters 5x OH Lunges Complete all on one side then repeat for other side Full round is both sides completed. DB (30/20)
Campfire Cooldown
Tx Ext at Wall Bug on a Windshield