Tuesday, July 18, 2023
WOD
Warmup
Row, Ski or Bike - 3 mins
Activation
Thoracic Ext Ex's Hip Hinges & Rotations Kneeling Book Openers Lunge Complex
Prohab
Monster Band Box x3 Monster Band Tall Plank Steps x6 2 Rds
Strength
EMOM 9 mins Min 1 - Heel Elevated Goblet Sq x6 Min 2 - Barbell Curls x10 MIn 3 - Barbell Bentover Row with Pause x10
WOD
Row 500m then... 2 Rds of: 25x DU 15x Off-Set Suitcase Lunge (40/30) (per leg) 5x Muscleups or 15x Ring Rows
Campfire Cooldown
Bug on a Windshield Legs Up the Wall Straddle on the Wall