Wednesday, March 17, 2021
WOD
Warmup
Row, Ski or Bike - 3 mins
Activation
Thoracic Ext Exercises 90/90 Complex Serratus Pushups to Down Dog Inch Worms
Prohab
Banded Pull Aparts x9 Prone Banded BN Press x9 W's x9 2 Rds
Strength
EMOM 15 mis Min 1 - Sled Push x4 Min 2 - DB Cactus Hold :30 Min 3 - Wtd Plank Hold :30 Min 4 - DB F Rack 90 Hold :30 Min 5 - Superman Hold :30
WOD
500 Skips * Score is the number of trips * Fewest trips the better ;)
Campfire Cooldown
Banded Supine Split Banded Supine Crossover