Friday, December 31, 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 Foot Strengthener x20/side
Strength
EMOM 12 mins 1- Banded Hamstring Pulses x16/leg 2- DB Snatch x3/arm 3- Strict Pullups x5
WOD
Partner WOD! Alternate Stations Pullups x5 Pushups x5 Lateral Jump & Reach x20 AMRAP 20 mins
Campfire Cooldown
Butterfly Scorpion