Friday, July 14, 2023
WOD
Warmup
Row, Ski or Bike - 3 mins
Activation
60 Rep Sequence Book Openers & Sweeps Serratus Pushups Down Dog to Seal Flow Ankle Dance & Pivots
Prohab
Banded Z Press x5 Banded Upright Row x10 Banded Bentover Row x10 2 Rds
Strength
EMOM 12 mins Min 1 - F Rack Lunge x8 MIn 2 - Plate Steering Wheels :30 sec Min 3 - Hanging Tuck Hold :30 sec
WOD
Thruster x5 (95/65) Pushups x10 Situps x15 AMRAP 10 mins
Campfire Cooldown
Pigeon Straddle Forward Fold