Tuesday, October 14, 2025
WOD
Warmup
Row, Ski or Bike - 3 mins
Activation
Nods & Turns Low Plank Serratus Pushups 90/90 Heel Taps & Leg Swings Tall Dragon Reach Under + Tw Lunge Complex
Prohab
MBand Standing Clam Shell x12/leg MBand Archers x6/arm MBand Infinities x3/arm 2 Rds
Strength
EMOM 9 mins Min 1 - 3-Pulse F Squat x4 Min 2 - Barbell Curl with Slow Neg x10 Min 3 - Floor Bench with Slow Neg x10
WOD
'Annie' DU Situps 50-40-30-20-10
Campfire Cooldown
Sphinx Hurdler Stretch Banana