Friday, November 27, 2020
WOD
Warmup
Coaches Calls
Activation
Book Stretch Floor Scorpion to Puppy Dog Prone Ys Ts Deep Squat KB Hold Plank Press Up Rocks Frog Rocks
Prohab
Banded Straight Arm Raise + Hold x6 Banded Sots Press x6 2 Rounds
Strength
Press 4x5 s.s Banded ER x8
WOD
KB TABATA 1) Squat Hops 2) Half Kneeling Press 3) Hollow Body KB Pull Over 4) Weighted Lunges 5) SA Alternating Swings 6) Kneeling Windmill 2 Sets at each movement x3 Rounds
Campfire Cooldown
Prone Thread the Needle + Reach X Legged Twist