Monday, December 29, 2025
WOD
Warmup
Row, Ski or Bike - 3 mins
Activation
Tabletop Rotations & Thread the Needle Prisoner Side Bend in Saddle Seal to Childs Pose Flow Glute Bridge to XBody OH Reach Bentover Fonz Kang Squat
Prohab
Banded Face Pulls x 10 Banded Tri Ext x15 2 Rds
Strength
Bench Press 4x5 s/s with: Stability Ball Tucks in Tall Plank x10
WOD
The Bear x5, 4, 3, 2, 1 (95/65) HSPU x10, 8, 6, 4, 2 (The Bear: DL + P Clean + F Sq + Push Press + B Sq + BN Push Press)
Campfire Cooldown
Shoulder X Body Stretch in Saddle Supine Crossover