Thursday, August 14, 2025
WOD
Warmup
Row, Ski or Bike - 3 mins
Activation
Childs Pose Sliders Kneeling OH Side Bend Cat/Cow Supine Cactus Knee Lowers Alt Pigeons Side Lunge Flow Straddle Windmill
Prohab
Bird Dog DB Row on Bench x6/arm Single Leg Bosu Balance :20 sec/leg Single Leg Bounds x3 + Pause x3/leg 2 Rds
WOD
Partner Workout! AMRAP 20 mins Alt WB x20 (20/14) Alt Side Shuffle Throw x20 Chest Pass x20 MB Situp Pass x20 Alt Shuttle Run x10
Campfire Cooldown
Sphinx Supine Crossover