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Monday, November 09, 2020

WOD

Warmup

Row, Bike or Ski - 3 mins

Activation

Thoracic Ext Exercises
The Fonz
Spiderman
Banded Hollow Holds

Prohab

Banded Elbow Ext Rotations x12
Banded Bow Pulls x8/side
2 Rds

Strength

EMOM 10 mins
Min 1 - Press x2 + Push Press x2
Min 2 - Prone Swimmers 30 sec

WOD

Tabata 8 Rds Each
KB Swing (24/16)
T2B
Ring Row 
Row (cals)

*Rx Ring Row - top of box is 
in line with athletes shoulders
in bottom of ring row

Campfire Cooldown

Banana
Crossed Shins Shoulder Stretch

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