Monday, November 22, 2021
WOD
Warmup
Row, Ski or Bike - 3 mins
Activation
Nods & Turns Cat/Cow Side Kneeling Rocks with Toe Lift Side Lunge with Twist Hip Airplanes
Prohab
Foot/Ankle Strengtheners: Ankle Dance :30 sec Foot Pivots :30 sec Banded Dorsiflexon :30 sec/foot Banded Foot Eversion :30 sec/foot Banded Inversion :30 sec/foot Banded Plantar Flexion :30 sec/foot
WOD
KB Push Press x6/arm (20/12) Squat Hops x12 Primal KB Drag x12 AMRAP 16 mins
Campfire Cooldown
Banana Supine Split Supine Crossover