Monday, December 14, 2020
WOD
Warmup
Rowling - try to land on 500m exactly. * burpees for the number above or below *
Activation
90/90 Switches w Hands/Without Hands Seated Leg Swipes w Hands/Without Hands 90/90 Roll up Bottom Squat Knee Taps Bottom Squat Twists Kneeling Rollup to Feet
Prohab
M Band - 3 Pt Leg Abduction x9/leg M Band - 3 Pt Arm Abduction x9/arm 2 Rds
Strength
EMOM 8 mins Min 1 - Inverted HSPU x6 Min 2 - Inverted Tall Plank Hold :40
WOD
'Whitman' 15x KB Swings (24/16) 15x P Cleans (95/65) 15x Box Jumps (24/20) 7 Rds for Time
Campfire Cooldown
Pigeon Butterfly