Wednesday, July 09, 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
8 Reps of Each in a Sequence: Banded: DL High Pull Press Good Morning BN Press OH Squat 2 Rds
Strength
Post WOD 6 Pack Attack! Tabata 4 Rds of: 1) Tuck or L Hold 2) L Arm Tall Plank 3) R Arm Tall Plank 4) Side Plank or Side Star L 5) Side Plank or Side Star R
WOD
Burpees x10 Step Ups x20 (20") DU x30 AMRAP 12 mins
Campfire Cooldown
1/2 Happy Baby Crossed Shin Eagle Arms