Tuesday, September 05, 2023
WOD
Warmup
Row, Ski or Bike - 3 mins
Activation
Progressive Arm Circles Low Tabletop Hand Behind Back Twist Side Lying Shoulder Circles Spiderman Standing Single Arm Spirals
Prohab
Bentover Shoulder Flow x6 Wtd DeadBug x12 2 Rds
Strength
Heel to Toe Lengths of: Cactus F Rack 90 W OH 2 Rds
WOD
Alt Arm DB Thruster x8 (30's/20's) DU x25 Renegade Row x8 DU x25 AMRAP 12 mins
Campfire Cooldown
Prone Thread the Needle Scorpion Supine Thread the Needle