Tuesday, May 06, 2025
WOD
Warmup
3mins Bike, Row, Ski
Activation
Cat/Cow Shoulder Flow Inch Worms Hollow Body Hold & Rockers Arch Body Hold & Rockers Glute Bridges Deep Squat Hold with Ankle Mobility
Prohab
Tall Kneeling Banded Hip Thrust x8 Bridge Pops x8 2 Rounds
WOD
"Filthy Fifty" 50 reps of each, in order for time: Box Jumps (24/20) Jumping Pull ups KB Swings (16/12kg) Walking Lunges Knees 2 Elbows Push Press (45/35) Back Extension or Supermans Wall Balls (20/14) Burpees DU Modified "Dirty Thirty"
Campfire Cooldown
Frog Couch Banana