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Monday, May 30, 2022

WOD

Warmup

Row, Ski or Bike - 3 mins

Activation

Wrist Mobility
Alternating Superman Lifts
Prone Heel Lifts + Ext + Straddle
Tabletop Prisoner Twists
Bird Dog 2.0
Pivoting Scale

Prohab

Monster Band F Rack 90 to OH x10
Clam Shell with Monster Band x10/side
2 Rds

Strength

EMOM 12 mins
Min 1: Standing Upright Row x8 
Min 2: Bentover Shoulder Flow x4
Min 3: Banded Tricep Ext x12

WOD

Run to the Sidewalk
Pullups x10
MedBall Situp with Throw x10 (16/12)
3 Rds for Time

Campfire Cooldown

Supine Thread the Needle
Supine Twist

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