Monday, December 15, 2025
WOD
Warmup
3mins Bike, Row, Ski
Activation
Supine Knee Rocks Knee Fall Outs Knee Hug Rocks Bridges Straight Leg Circles X-Body Toe Taps in Crab Sloppy Push Ups Hollow to Arch
Prohab
Prone OH Wt. Pass x10 Side Lying ER x10 2 Rounds
Strength
12min EMOM Min 1: DL Complex (Floor, Above Knee, Floating) MIn 2: Hip Raises x8
WOD
12x Wall Balls (20/14) 12x Plank Step Up Curl in Step Over 6x Lengths Ball Run 12 min AMRAP
Campfire Cooldown
Prone Thread Needle to Floor Scorpion Happy Baby