Wednesday, December 17, 2025
WOD
Warmup
Row, Ski or Bike - 3 mins
Activation
Side Lying Book Opener & Arcs Deer Pose Leg Swings/Leans & Pry Tabletop Serratus Pushups Cossack Squat Rotation Bottom Squat Twist & Flex/Ext
Prohab
Tall Kneeling SL Hip CARS at Wall x6/leg Incline Bench Scap Retract + Y x8 2 Rds
WOD
1 min/station 3 Rds for Total Reps Double DB Push Press (25/20) Bike (cals) T2B Row (cals) Goblet Squat (16/12) Rest
Campfire Cooldown
Pigeon Seated Straddle