Friday, September 08, 2023
WOD
Warmup
3mins - Bike, Row, Ski
Activation
Banded: Pull Aparts BN Presses Pass Thrus High Pulls Heel Toe Rocks Bunny Hops Calf Raises Pose Run at Wall
Prohab
Band Ankle Exs: Flex, Ext, Inv, Ev 20x reps each per leg 2 Rounds
Strength
Bench Press 3-3-2-2-1-1 then: Partner Bar Bench Race 150x reps empty bar
WOD
4 Rounds for time: 400m run 12x Pull ups 12x DB Thrusters (30/20)
Campfire Cooldown
Calf Stretch at Wall Legs up Wall