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