Thursday, October 02, 2025
WOD
Warmup
Row, Ski or Bike - 3 mins
Activation
At Wall: Kneeling Book Opener + Arc Arm Circles Leg Swings Pivoting Scale Squat Therapy
Prohab
Banded Tri Ext x12 Banded Face Pull x12 Banded SA Seated Lat Pull x6/arm 2 Rds
Strength
Chin Up Bar Traverse CliffHanger Monkey Pullups Along the Way Piroettes
WOD
HSPU x3 DB Snatch x3/arm (50/30) Burpee x3 AMRAP 3 mins Rest 1 min 3 Rds *re-start where you left off
Campfire Cooldown
Couch Legs Up the Wall