Friday, December 11, 2020
WOD
Warmup
Coaches Calls
Activation
Cat / Cows Book Stretch Spiderman Complex Prone Ys and Ts Heel Scoops
Prohab
Prone Banded Pull Aparts x8 Ankle Strengthens x8 each way
Strength
Floor Press x10 s/s with: DB OH Tricep Ext. x10 3 Rds
WOD
DB F Rack 90 Hold :30 sec Rest: 10 secs DB Cactus Hold :30 sec Rest 10 secs DB OH Hold :30 sec (25's/20's) Rest 30 sec 5 Rds
Campfire Cooldown
Floor Scorpion Child's Pose with Arms