Monday, September 20, 2021
WOD
Warmup
3min - Bike, Row, Ski
Activation
60 Rep Sequence 1/2 Kneeling T-Spine Rotation 1/2 Kneeling Rock + Foot Rotation Monster Band: Tall Plank Steps, Lateral Steps, March
Prohab
Banded Standing Leg Abduction and Adduction x8 per 2 Rounds
Strength
EMOM 8 mins - Deadlift x3 Even: Traditional Odd Sumo
WOD
1 min: 30 sec Wall Sit then... Devil Press AMRAP (30's/20's) 3 Rds Rest 1 min 3 Rds Score is total Devil Presses
Campfire Cooldown
Banana Prone Ham Stretch to Knee Hug Eagle in Saddle