Wednesday, July 12, 2023
WOD
Warmup
Row, Ski or Bike - 3 mins
Activation
Nods & Turns Prayer Swipes Cat/Cow Down Dog Flow Windmills Hip CARS to T Hold
Prohab
Glute Bridge + MB Ham Curl x8/side Side Plank Lowers x12/side 2 Rds
Strength
Suns Out Guns Out! Tabata: Alt DB Curls (fast) DB Pistons Swimmers 4 Rds
WOD
Ring Dips x4 KB SDHP x8 (24/16) Pistols x12 AMRAP 8 mins
Campfire Cooldown
Supine Split Supine Crossover