Thursday, February 04, 2021
WOD
Warmup
Meeting ID: 852 2134 2223
Activation
60 Rep Sequence Spiderman Rotations Banded Pass Thrus & Figure 8's
Strength
3 Rounds each side 3x3 Pallof Press 1) Standing 2) 1/4 Squat 3) 90 Squat
WOD
2 Rds of the following: Shoulder Circuit :30 sec Palms Forward Pump :30 sec Palms Backward Pump :30 sec Internal/External Rotation :30 sec Swimmers :30 sec Lateral Hold Rest 1 min Then: 4 mins Burpees 1 min Rest 3 mins Burpees 1 min Rest 2 mins Burpees 1 min Rest 1 min Burpees
Campfire Cooldown
Pigeon Eagle in Saddle