Monday, November 29, 2021
WOD
Warmup
3mins - Row, Bike, Ski
Activation
Banded Warmup: - Shoulder Hulas - Pass Throughs - Pull Aparts, 3 Levels, BHB Nods & Turns Y's & T's & Elbow Raises Squat Routine 2.0
Prohab
PVC Wrist Exs -Flex / Ext - Ulnar Dev / Radial Dev - Supination / Pronation 20 Reps each direction
Strength
SLDL Wall Push x6 GHD Hip Raises x10 3 Rounds
WOD
For Time: Row 800m DL x15 (155/115) WB x45 (20/14) Sh2OH x15 (95/65)
Campfire Cooldown
1/2 Front Split Pigeon