Tuesday, August 29, 2023
WOD
Warmup
Row, Ski or Bike - 3 mins
Activation
Thoracic Ext Ex's Cat/Cow Spiderman Bottom Sq + Leg Ext Hop Scotch F/B
Prohab
Reverse Hip Ext on Box x8 Banded Face Pull x12 2 Rds
Strength
EMOM 12 mins 1) Inverted Tall Plank Walk In/Out x6 2) Curtsy StepUp x8/leg 3) Bulgarian Split Sq x6/leg 4) Tricep Dips :30 sec
WOD
Death By Rowing 4 cal in min 1 5 cal in min 2 6 cal in min 3 ... until you cannot complete the require number within the minute
Campfire Cooldown
Banana Supine Thread the Needle Prone Thread the Needle