Thursday, January 20, 2022
WOD
Warmup
ATTENTION!!! Regular weekday 9am scheduled ZOOM classes will now start at 9:15am.
Activation
Shoulder Hoola Sampson Stretch Banded Pass Thrus Shoulder External Rotation Squat Routine Single Arm Banded Presses
Strength
Post WOD 6 Pack Attack! Low Plank 30 sec Left Leg Low Plank 30 sec Right Leg Low Plank 30 sec Left Leg Low Plank Lifts 30 sec Right Leg Low Plank Lifts 30 sec Left Side Plank 30 sec Right Side Plank 30 sec Left Side Plank Dips 30 sec Right Side Plank Dips 30 sec 15 sec break in between each 30 sec movement 2 Rds
WOD
Meeting ID: 843 2790 8503 EMOM 12 mins Min 1: Banded Hamstring Curls: Left Leg x10 Right Leg x10 Min 2: Tabletop Lateral Leg Raise: Left Leg x10 Right Leg x10 Min 3: Banded Seated Curls: Left Arm x10 Right Arm x10
Campfire Cooldown
Low Dragon Floor Scorpion Prone Tread the Needle