Monday, December 20, 2021
WOD
Warmup
Row, Ski or Bike - 3 mins
Activation
Nods & Turns Prayer Swipes Kneeling Book Openers Hip Rotations Hamstring Swoops Banded Pass Thrus
Prohab
Banded Ham Curls x10/leg Banded Scap Sets x8/arm 2 Rds
Strength
Post WOD 6 Pack Attack! 1 min Situps 30 sec break 3 Rds for Total Reps
WOD
1 min per station 3 Rds Row (cals) KB Swing (24/16) Burpees SA DB Thrusters (25/20) 1min Rest
Campfire Cooldown
Supine Split Supine Crossover