Friday, June 09, 2023
WOD
Warmup
Row, Ski or Bike - 3 mins
Activation
60 Rep Sequence Bird Dog 2.0 Spiderman Complex Crab Switches Glute Bridge Walkout SL Knee Hug to T Hold
Prohab
Deadbug w Banded Psoas Kickouts x8 Supine Psoas March x8 2 Rds
Strength
EMOM 9 mins Min 1 - Barbell Glute Bridges :30 Min 2 - Stability Ball Plank Tucks :30 Min 3 - F Rack 90 to Cactus Hold :30
WOD
P Clean + F Sq x8 (95/65) Pullups x10 Wall Walks x2 AMRAP 10 mins Comp: (115/85), C2B Pullups
Campfire Cooldown
1/2 Kneeling Pelvic Tilt Lunge Frog