Monday, December 06, 2021
WOD
Warmup
Row, Ski or Bike - 3 mins
Activation
Nods & Turns Tabletop Rotations & Twists Down Dog to Seal Flow Hamsting Swoops Lunge Pulses Bottom Squat to Leg Ext
Prohab
MBand Standing Clam Shell x8/leg MBand F Rack 90 to OH x8 3 Rds
Strength
Front Squat 4x5 @ 75% s/s with: Stability Plank Hold :20 sec
WOD
For Time: Pullups x20, 15, 10, 5 Situps x40, 30, 20, 10 Goblet Squat x20 (16/12)
Campfire Cooldown
Couch on the Wall Legs Up the Wall