Monday, March 04, 2024
WOD
Warmup
Row, Ski or Bike - 3 mins
Activation
60 Rep Sequence Scorpion Down Dog to Pigeon Banded Pass Thrus Partner PVC PNF
Prohab
Banded Face Pulls x12 Banded Tri Ext x12 2 Rds
Strength
EMOM 10 mins Even: Tempo Front Squat (3, 2, 1, 1) Odd: Stability Ball Plank Tucks x10
WOD
AMRAP 10 mins DU x20 KB Swing x10 (24/16) KB Drops x10
Campfire Cooldown
Pigeon Crossed Shin Archer Arms