Monday, September 27, 2021
WOD
Warmup
Row, Ski or Bike - 3 mins
Activation
Thoracic Ext Ex's Cat/Cows 90/90 Complex Squat Routine Pivoting Scale
Prohab
Banded Seated Side Pulldown x8/side Banded Tri Ext x12 2 Rds
Strength
Barbell Upright Row :20 sec Rest 10 sec Cactus Hold :20 sec Rest 10 sec 4 Rds
WOD
Cluster x5 (75/55) Burpee Pullup x5 DU x25 AMRAP 7 mins
Campfire Cooldown
Pigeon Crossed Shin Archer Arms