Thursday, November 18, 2021
WOD
Warmup
3mins - Row, Ski, Bike
Activation
Cat / Cow Floor Scorpion / Puppy Dog Flow Primal Work Crab Switch with Reach Inch Worms Cossack Squats
Prohab
With Monster Band - 2 Rounds Glute Bridges with Abduction x6 Prone Ham Curls x6per leg Prone Straight Leg Raise with Abduction x6
Strength
EMOM 10 mins Even: B Squat x4 Odd: Pallof Press 2x3 Levels/Side
WOD
AMRAP B. Squat x12 (115/75) Med Ball Throw Sit up x12 (20/14) Tall Plank Step Overs x12 4mins, 1min Rest 3mins, 1min Rest 2mins, 1min Rest
Campfire Cooldown
Seal Couch Stretch