Monday, September 15, 2025
WOD
Warmup
Row, Ski or Bike - 3 mins
Activation
Side Lying Book Opener & Arcs Cat/Cow Lat Leg Rocks with Toe Lift Lat Leg Cross Body Reach Bird Dog & Dead Bug Hip CARS Heel Raises
Prohab
Prone MBand Straddles x12 MBand Glute Bridge x12 2 Rds
Strength
B Squat 3x4 s/s with: B Ext x8
WOD
Thruster x3 (95/65) C2B x3 Thruster x6 C2B x6 Thruster x9 C2B x9 etc... 7 Min AMRAP S1: Pullups
Campfire Cooldown
Prone Thread the Needle Supine Thread the Needle