Tuesday, January 04, 2022
WOD
Warmup
3mins Bike, Row, Ski
Activation
Cat / Cow Puppy / Floor Scorpion / Sphynx -Flow Down Dog / Scorpion / Seal -Flow Nods and Turns Prone Tread Needle Kneel to Squat Roll Ups
Prohab
Tall Plank - Scap Push up x12 - Knee to Elbow x12 - Bird Dog x12 2 Rounds Rest between sets
Strength
Ring Dips x8 (wt if possible) Supine Skull Crushers x8 3 Rounds
WOD
4min AMRAP 8x KB PP (16/12) 10x KB Squat Swings 12x KB Drops Rest 2mins Repeat
Campfire Cooldown
Hurdlers Stretch Standing Straddle Forward Fold