Wednesday, October 20, 2021
WOD
Warmup
Row, Ski or Bike - 3 mins
Activation
Book Openers Prone ER to IR Switch Hip Flexor/Hamstring Flow Down Dog Tabletop Seal Flow Knee Hug to SL DL
Prohab
Bentover Shoulder Flow x4 Standing Clam Shells x8/leg Banded Single Arm Seated Lat Pulldown x8/arm 3 Rds
WOD
AMRAP 18 mins Stepups x12 (24/20) Push Press x12 (95/65) MedBall Situps x12 (12/8)
Campfire Cooldown
Banded Supine Split Banded Supine Crossover