Monday, July 21, 2025
WOD
Warmup
Row, Ski or Bike - 3 mins
Activation
60 Rep Sequence Tabletop Rotations & Twists Dragon/Hammie Flow Ankle Tocks Hip & Shoulder CARS
Prohab
Banded Pull Aparts x12 Banded SL DL with Row x6/leg Banded Press x12 2 Rds
Strength
EMOM 8 mins Min 1 - DL x3 Min 2 - Wtd DeadBug :30 sec
WOD
SDHP x8 (75/55) Rollouts x8 Floor Bench x8 AMRAP 8 mins
Campfire Cooldown
Sphinx Scorpion Straddle Forward Fold