Thursday, December 11, 2025
WOD
Warmup
Row, Ski or Bike - 3 mins
Activation
Nods & Turns Tabletop Rotations & Twists 90/90 Switch/Lean/Pry Side Lying Toe/Knee Taps Hip Forward/Int/Ext Shakes Hip Flex/Ext Bottom Squat Twists
Prohab
Kneeling Banded Serratus Punch x8/arm M Band Plank Walkouts x8 2 Rds
Strength
Press 4x4 s/s with: Stability Ball Squeeze with Partner
WOD
AMRAP 12 mins KB Swings x12 (24/16) (alt Russian/American) Situps x12 KB SDHP x12 Situps x12
Campfire Cooldown
Sphinx or Seal Scorpion
Endurance Class
2 Rds of: Row 250m then 3 Rds of: DB H Sq Clean x4 Pushups x6 Suitcase Deficit Lunge x8 Rest 1 min 2 Rds of: Skip x100 then 3 Rds of: MedBall Slams x4 T2B x6 MedBall Shoulders x8 Rest 1 min AMRAP 30 mins