Wednesday, March 24, 2021
WOD
Warmup
Row, Ski or Bike - 3 mins
Activation
Thoracic Ext Ex's Down Dog to Seal Flow Squat Routine Banded Pass Thrus Samson with Pass Thru
Prohab
Banded Hamstring Curl with 3 sec neg x10/leg s/s with: Banded Face Pull x12 2 Rds
Strength
EMOM 8 mins Min 1 - Front Squat x4 Min 2 - 3 Level Banded Pallof Press x3/side
WOD
AMRAP 8 mins KB Russian Swing x8 (24/16) Toes Thru Rings x8 Burpees x8
Campfire Cooldown
1/2 Front Split Seated Forward Fold