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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

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