Tuesday, September 20, 2022
WOD
Warmup
3mins - Bike, Ski, Row
Activation
Flex / Ext Progression Hip Circles Ankle Mobility Shoulder Hoola Banded Pull Aparts
Prohab
Banded OH Squat + 2x Sots Press 3x6
Strength
6 sec Pull ups x4 Banded Face Pulls x8 SA Log Lifts x6 3 Rounds
WOD
400m Run 10x Clusters (95/65) 20x Sit ups 5 Rounds for time
Campfire Cooldown
Prone Thread the Needle Supine Thread the Needle