Friday, October 10, 2025
WOD
Warmup
Row, Ski or Bike - 3 mins
Activation
Childs Pose L/C/R 90/90 Switches + Arch Side Lunge Windmill Complex Down Dog SL Lift and Rotate
Prohab
MBand SL DL x8/leg MBand Standing Clam Shell x8/leg MBand Tall Plank Lat Steps x8/arm 2 Rds
WOD
Team Workout! AMRAP 20 mins 'Human Rack' (Teams of 3) Press x100 (75/55) Front Squat x100 (95/75) Push Press x100 (75/55) B Squat x100 (95/75) Bar Cannot Touch the Ground or 5 Burpee Penalty for each person
Campfire Cooldown
Pigeon Straddle Forward Fold