Wednesday, September 06, 2023
WOD
Warmup
Row, Ski or BIke - 3 mins
Activation
Prone Angels Saddle Side Bend Deer Pose Leg Swings & Rollups Side Lunge with Twist + Front Lunge with Twist Gymnast Back Lifts
Prohab
Banded Press x8 Banded BN Press x8 Banded High Pull x8 2 Rds
Strength
EMOM 9 mins Min 1 - High Bar B Sq x4 Min 2 - Low Bar B Sq x4 Min 3 - Side Plank :20 sec/side
WOD
Row 1km Then... 21-15-9 of: T2B Push Press (85/55)
Campfire Cooldown
Banded Supine Split Banded Supine Crossover