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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

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