Monday, July 10, 2023
WOD
Warmup
Row, Ski or Bike - 3 mins
Activation
Tabletop Rotations & Twists Prone Angels and Superman 2.0 Kneeling Book Openers 1/2 Kneeling Hammie Reach Pivoting Scale
Prohab
Banded W's x8 Banded Press x8 Banded Bow Pull x8/arm 2 Rds
Strength
EMOM 8 mins Min 1 - Plate Bottom Sq Hold 30secs Min 2 - 3 Level BN Press x3
WOD
Ski - 250m then... Ball Slam (40/30) x10 DB Snatch (55/40) x10 Burpee Pullups x10
Campfire Cooldown
1/2 Saddle Crossed Shin Forward Fold