Thursday, August 03, 2023
WOD
Warmup
Row, Ski or Bike - 3 mins
Activation
Tabletop Thread the Needle & Tw 90/90 Switches & Leans Serratus Pushup to Down Dog Side Lunge to Curtsy Sq Wall Hip Airplanes Wall Angels
Prohab
Hanging Scap Retractions x8 Wall Facing PVC Scap Press x8 Wall Facing Y Lift Offs x8 2 Rds
Strength
EMOM 6 mins Min 1 - DL x3 with 3 sec neg. Min 2 - DB Cactus Hold :30 sec
WOD
Push Press x6 (95/65) Burpee Over Bar x6 Floor Bench x6 F Sq x6 AMRAP 12 mins
Campfire Cooldown
Crossed Shin Forward Fold Eagle in Saddle