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Monday, October 04, 2021

WOD

Warmup

Row, Ski or Bike - 3 mins

Activation

90/90 Switches & Leans
Cat/Cows
Hip CARS
Primal Shoulder Taps & Toe Taps
Lunges Book Openers
Side Lunge Twist

Prohab

Tabletop Lateral Leg Circles x10/direction
Prone I's, Y's, T's & W's x5 each
3 Rds

Strength

Suns Out Guns Out!
Tabata Press with OH Hold
on every other Rd
4 Rds
Rest
4 Rds

WOD

Row 1km
Thrusters x30 (75/55)
Pullups x30
Thrusters x30 (45/35)
Pullups x30

Campfire Cooldown

Extended Arm Lizard
1/2 Happy Baby

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