Friday, September 01, 2023
WOD
Warmup
Row, Ski or Bike - 3 mins
Activation
60 Rep Sequence 1/2 Kneeling Rocks with Toe Lift 1/2 Kneeling Elbow Rocks and Twists Hollows & Supermans Banded Pass Thrus & Figure 8's
Prohab
Banded W's Palms Up x8 Banded W's Palms Down x8 Banded Good Morning x8 2 Rds
Strength
EMOM 9 mins Min 1 - Bench x5 Min 2 - Hanging Single Leg Tuckups :30 sec Min 3 - Barbell Curls x12
WOD
AMRAP 8 mins Pullups x4 Pushups x6 Pistols x8/leg Comp: C2B
Campfire Cooldown
Butterfly Seated Forward Fold