Thursday, March 11, 2021
WOD
Warmup
Row, Ski or Bike - 3 mins
Activation
Thoracic Ext Exercises Standing Windmill Floor Reach Tall Plank Sh Taps, Serratus Pushup, Down Dog Squat - 3 widths
Prohab
Hip Hinge Wtd. Shoulder Flow x6 Wtd Dead Bug x6/arm 3 Rds
Strength
EMOM 12 mins Min 1 - Curtsy Stepups x8/leg Min 2 - Bulgarian Split Squat x8/leg Min 3 - Inverted Steps :30 sec
WOD
Row (Cals) (15/12) Burpee Box Overs x5 AMRAP 5 mins 1 min Rest Skipping x50 Burpee Box Overs x5 AMRAP 5 mins
Campfire Cooldown
Banana 1/2 Happy Baby