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Monday, July 04, 2022

WOD

Warmup

3mins Row, Bike, Ski

Activation

Prone Shoulder Flow
Dolphin
Heel Lift 
Serratus Pushups
Wrist Mobility
Squat Mobility

Prohab

Bottoms up KB 
Press x6
Hold 10sec
OH Spine Roll Ups x6
2 Rounds

Strength

7min EMOM 
2x CnJ
7min EMOM
2x Snatches

WOD

KB CnJ (16/12)
1min AMRAP per side
Rest 2 mins
KB Snatch to OH Squat 
1min AMRAP per side

Campfire Cooldown

Floor Scorpion
Prone Thread the Needle

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