Friday, June 30, 2023
WOD
Warmup
Row, Ski or Bike - 3 mins
Activation
60 Rep Sequence Bird Dog 2.0 Crab Switches Glute Bridge Walkout SL Knee Hug to T Hold
Prohab
3 Level Palloff Press x4/side Banded Foot Strengthener x20/side 2 Rds
Strength
Post WOD 6 Pack Attack! Plank Up/Downs - 30 sec L Side Plank on Palm - 30 sec R Side Plank on Palm - 30 sec Rest 30 sec 3 Rds
WOD
Ring Dips x6 MedBall Twist at Wall x16 (20/16) MedBall Boat Pose Toss x8 AMRAP 8 mins
Campfire Cooldown
Banana Butterfly