Monday, October 06, 2025
WOD
Warmup
3mins Bike, Ski, Row
Activation
Cat / Cow Table Top Rocks & Rotations & Twists 1/2 Kneeling Rocks Down Dog / Scorpion / Crab Flow Flutter Kicks
Prohab
SL Step Downs x6 per leg SL Bounds x6 per leg 3 Rounds
Strength
Wide Grip Pull ups x5 1/2 Kneeling Row x8 per arm GHD Back Ext x10 (wt'd) 3 Rounds
WOD
3min AMRAP 8x Alt SA DB Thrusters (40/30) 8x Alt Push ups (hand on DB) 1min Rest 3min AMRAP 8x Alt SA DB Thrusters (40/30) 8x Alt Push ups (hand on DB)
Campfire Cooldown
Prone Floor Scorpion Child's Pose 1/2 Split