Monday, July 05, 2021
WOD
Warmup
Run to the Water
Activation
60 Rep Sequence 90/90 Switches & Leans Around the Clock Lunges Squats - 3 widths
Prohab
Monster Band Squares 3 each way
Strength
KB Press L x8 KB Press R x8 KB Goblet Squat Hold x20 sec 2 Rds
WOD
KB Goblet Squat + Curl + Around Head x8 (16/12) KB Swing x10 KB Drops x12 AMRAP 12 mins * If KB rests on the ground = 3 burpee penalty
Campfire Cooldown
Archer Arms Crossed Shin Forward Fold