Tuesday, October 05, 2021
WOD
Warmup
Row, Ski or Bike - 3 mins
Activation
Nods & Turns Tabletop Rotations & Twists Dog at a Hydrant Ankle Tocks to Bottom Sq Knee Taps Knee Hug to SL DL
Prohab
Banded Lat Pulldowns x12 Banded Tricep Ext x12 3 Rds
Strength
EMOM 9 mins Min 1 - Wall Sit March :40 Min 2 - Wall Walk Hold :40 Min 3 - Wall Facing Y's x12
WOD
WB x8 (20/14) MedBall Chest Pass x10 Russian Twist x12 AMRAP 10 mins
Campfire Cooldown
Hurdlers Stretch Butterfly Forward Fold