Thursday, December 22, 2022
WOD
Warmup
3mins Bike, Row, Ski
Activation
Floor Scorpion 2 Puppy Dog Shoulder Hurdles Pigeon Flow Superman Holds Straddle / Pike Rolls Bridge Thread Needle Hold
Prohab
Band Windmills x6 per side Band OH Squats 2 Rounds
Strength
DBs Single Arm Floor Press x6 Straight Leg Deficit DL x6 3 Rounds
WOD
Box Push x4 Lengths Then 5 Rounds: SA KB Swings x8 per (12/16) SA KB OH Squats x8 per SA KB SDLHP x 8per
Campfire Cooldown
Prone Shoulder Thread Needle Prone Scorpion