Monday, November 01, 2021
WOD
Warmup
Row, Ski or Bike - 3 mins
Activation
60 Rep Sequence Tabletop Rocks & Twists Bird Dogs & Primal Bird Dogs Book Openers & Dead Bugs Around the Clock Lunges
Prohab
Banded High Pulls x8 Banded SL DL x8/leg 3 Rds
Strength
EMOM 12 mins Min 1 - 2x DL + Floating DL Min 2 - Strict Pullup x5-8 Min 3 - Plank Hold :40 sec
WOD
Row 500m then... DL x12 (185/135) Box Jumps/StepUps x16 3 Rds
Campfire Cooldown
Supine Crossover Archer in Saddle