Thursday, September 22, 2022
WOD
Warmup
3 mins - Row, Bike, Ski
Activation
Supine Knee Hug to Twist Bridges Progression Prone Floor Scorpion to Puppy Sloppy Push Up Tall Plank Walk Outs Skydive Holds
Prohab
Plate Pinch Grip 30 secs Rest 1min 4 Rounds
Strength
Bench Press x5 Prone GHD Band Raises x6 s.s Hip Ext x12 Incline DB Flyes x10 4 Rounds
WOD
9min EMOM Min 1: 1x Turkish Getup (20/16) KB Min 2: 14x Russian Twists Min 3: AMRAP Curl to Press Score is total Curl to Press
Campfire Cooldown
Raising Puppy Dog at Wall Hurdlers Stretch Child's Pose