Monday, November 24, 2025
WOD
Warmup
Row, Ski or Bike - 3 mins
Activation
CARS 90/90 Leans and Switches Tabletop Scap Pushups Prayer Swipes Standing Knee Hug to SL DL Gymnast Lifts
Prohab
Banded Tri Ext x10 Banded Face Pull x10 Banded SA Seated Lat Pulldown x10/side 2 Rds
Strength
EMOM 9 mins Min 1 - Zombie Tempo Squat :30 sec Min 2 - Hanging Tuck Hold :30 sec Min 3 - B Ext Hold :30 sec
WOD
2 mins per station: Row (cals) Situps 3 Rds
Campfire Cooldown
With Band: Supine Split Supine Crossover