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Friday, October 01, 2021

WOD

Warmup

Row, Ski or Bike - 3 mins

Activation

Ankle Tocks
90/90 to Lunge with Reach
Side Lunge with Reach
Bottom Sq with Leg Ext

Prohab

SL DL with Banded Row x8/leg
Standing Banded Clam Shells x8/leg
3 Rds

Strength

B Squat 4x4

WOD

T2B x10
Pushups x10
Farmer Carry Walking Lunge x20 (30’s/20’s)
AMRAP 15 mins

Campfire Cooldown

Prone Thread the Needle
Supine Thread the Needle

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