Monday, December 28, 2020
WOD
Activation
Frog Rocks Supine Cross Supine Leg Circles Seated Leg Swings Glute Bridges Crab Sea Saw Shoulder Drop Taps Plank Shoulder Taps
Strength
Seated Leg Hurdles - 3 Cones 1) Single Leg x4 per 2) Both Legs x4 s.s Dog on Hydrant Straight Leg x8per 3 Rounds
WOD
For Time 50x Air Squats 10x Spider Man Push Ups 5x Burpees 40x Air Squats 10x Spider Man Push Ups 5x Burpees 30x Air Squats 10x Spider Man Push Ups 5x Burpees 20x Air Squats 10x Spider Man Push Ups 5x Burpees 10x Air Squats 10x Spider Man Push Ups 5x Burpees
Campfire Cooldown
Seated to Supine Executive Stretch Floor Scorpion Stretch