Friday, July 30, 2021
WOD
Warmup
Row, Ski or Bike - 3 mins
Activation
Tabletop Rotations & Twists Down Dog to Seal Flow 1/2 Kneeling Rocks w Toe Lift Standing Hip Rotations & Windmills Around the Clock Lunge
Prohab
Primal Stability :30 sec Prone Y Lift-Offs x12 3 Rds
Strength
Side Plank DB Ext Shoulder Rot. x8/arm Suitcase Heel Elevated Squat x12 Opposite Cactus/Farmer Hold :30 sec/side 3 Rds
WOD
For Time: Ski 250m WB x50 (20/14) Pullups x25 Row 250m
Campfire Cooldown
Cobblers Pose Supine Crossover