Friday, February 11, 2022
WOD
Warmup
3mins Row, Bike, Ski
Activation
Seated X Knee: Hug, Cradle, Twist, Executive, 1/2 Happy Baby Seasaws Seated Leg Swings to Roll up Down Dog K2E to Kick Back Crab Reach Switches
Prohab
Supine Neck Exs Flex, Ext, Rotation x20 each Seated Chin Tucks x5, 10sec hold
Strength
12min EOMOM 8x Pulse Lunges per leg 8x Back Squats
WOD
Total Row distance 8-6-4-2mins rest as needed between rounds
Campfire Cooldown
Twisted Pigeon Seated Straddle Forward Fold