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Tuesday, February 15, 2022

WOD

Warmup

Row, Ski or Bike - 3 mins

Activation

Crossed Shin Prisoner Elbow to Knee 
90/90 Switches & Leans
Down Down Tabletop Seal Flow
Standing Shoulder Rotations & Swimmers
Hamstring Swoops
Cossack Squats

Prohab

Wall Y LIft Offs x10
Prone Y Raises on Stability Ball x10
Clam Shells x10/side
2 Rds

WOD

Bike - 40 sec
20 sec rest
Row -40 sec
20 sec rest
Ski - 40 sec
3 Rds
For Total Cals
Rest as needed btwn Rds

And...

WB (20/14) - 40 sec
20 sec rest
Thrusters (95/65) -40 sec
20 sec rest
Box Jumps or Stepups - 40 sec
3 Rds
Rest as needed btwn Rds

Campfire Cooldown

Extended Arm Lizard
Seal or Sphinx

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