Thursday, July 20, 2023
WOD
Warmup
Row, Ski or Bike - 3 mins
Activation
60 Rep Sequence Side Lying Book Openers DeadBug/Bird Dogs Side Plank Reach Thru Squat 3 Widths Single Leg Directional Hops
Prohab
Banded W's x10 Banded High Pulls x10 Banded Good Mornings x10 2 Rds
Strength
EMOM 8 mins Even: DL x3 Odd: Sumo DL x3
WOD
'Cindy' 5 Pullups 10 Pushups 15 Squats AMRAP 20 mins
Campfire Cooldown
Prone Thread the Needle Pigeon