Friday, March 19, 2021
WOD
Activation
Book Stretch
Supine Knee Fall Outs
Supine Leg Circles
Prohab
McGill Big 3 - Stability Exs
1) Curl up, 10secs hold x5
2) Side Plank, 10secs hold x5
3) Bird Dog, K2E, 10secs hold x5
Strength
12 min EMOM
Min 0-2: Clean Pull x3
Min 2-4: Muscle Clean x3
Min 4-6: Clean Pull Unders x3
Min 6-8: Pause Dip / Jerk x3
Min 8-12: CnJ x2
WOD
Tabata - 6 Rounds
1) DB Arnold Press
2) DB Reverse Flyes
3) DB Shrugs
Campfire Cooldown
Prone Thread the Needle
Seated Forward Fold - Pike and Straddle
