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Monday, August 23, 2021

WOD

Warmup

Row, Ski or Bike - 3 mins

Activation

Table Top Arm Rotations & Circles
Down Dog to Crab Reach Flow
Book Openers
Windmills

Prohab

Pivoting Scale Flow x6
Prone Banded OH Lateral Pulse x20
3 Rds

Strength

EMOM 12 mins
Min 1 - Hanging Inverted Tucks x6
Min 2 - Bottom Squat Hold with MedBall :30 sec
Min 3 - MedBall Plank :30 sec

WOD

MedBall Squat Clean x8 (20/14)
MedBall Chest Pass x8
DU x20
AMRAP 8 mins

Campfire Cooldown

Pigeon
Butterfly

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