Thursday, July 13, 2023
WOD
Warmup
Row, Ski or Bike - 3 mins
Activation
Thoracic Ext Ex's 90/90 Switches & Leans Deer Pose Leg Swing & Rollups Wall Airplanes Squat Therapy
Prohab
1/2 Kneeling Wall Arm Circle x8/side Wall Elbow Slides x8 2 Rds
Strength
EMOM 8 mins Min 1 - Tempo F Sqt x4 (4-4-1-1) Min 2 - Bentover Shoulder Flow x5
WOD
Row (cals) 35/30 T2B x30 WB x40 (20/14) DU x50 Rest as Needed 2 Rds
Campfire Cooldown
Extended Arm Lizard Archer in Saddle