Friday, August 08, 2025
WOD
Warmup
Row, Ski or Bike - 3 mins
Activation
Side Lying Book Opener Side Lying Knee/Toe Taps 90/90 Heel Clicks & Swings Lat Leg Rocks with Toe Lift Lat Leg Int/Ext Hip Sit Inch Worm Arm Circles/Puppy Dog
Prohab
M Band Diagonals x12 M Band Pulses x12 M Band Infinities x4/arm 2 Rds
Strength
Bottoms Up SA KB Bench x8/arm OH Step Up with Knee Drive x8/leg Banded Dead Bug x16 3 Rds
WOD
KB Swings x10 Situps x20 Single Leg Skips x30 (15R/15L) AMRAP 10 mins Comp: End each round with 1 MU
Campfire Cooldown
Calf Stretch at Wall Legs Up the Wall