Friday, December 18, 2020
WOD
Warmup
Rowling - try to land on 500m exactly. * burpees for the number above or below *
Activation
Primal Stability Crab Switches with Reach Floor Scorpion Glute Bridge Walkout
Prohab
Prone Banded Hamstring Curls x10/leg Seated Banded Anchor Curls x10 2 Rds
Strength
Bar Hip Thrusts x10 Bar F Rack Lunges x10 Bulgarian Split Squat with Jump x10/leg 3 Rds
WOD
DB OffSet Farmer Hold R :20 sec (65/50) Rest 10 sec DB Offset Farmer Hold L :20 sec AMRAP Burpees 30 sec Rest 1 min 6 Rds
Campfire Cooldown
Banana 1/2 Happy Baby