Tuesday, November 30, 2021
WOD
Warmup
3mins - Bike, Row, Ski
Activation
Cat / Cows Nods & Turns Tabletop Rotations and Twists Down Dog / Seal Flow Side Lunge Complex
Prohab
In Plank: Shoulder Raises to Circle x5 per Knee to Elbow x5 per 2 Rounds
Strength
Banded Bicep Curls x6 S.S. Banded Row x10 3 Rds
WOD
DB Sqt. Clean x8 (30's/20's) Alt. DB Step Ups x8 (24/20) Alt. DB Rows in Plank x8 Rest 30secs Repeat 4 Rounds Score is total time including Rest
Campfire Cooldown
Archer and Cross in Saddle Forward Fold in Straddle