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Wednesday, September 07, 2022

WOD

Warmup

Row, Ski or Bike - 3 mins

Activation

Thoracic Ext Ex's
PVC:
Pass Thrus & Figure 8's
Behind Back Pull Up + Ext Arms
F Rack Stretch
Leg Swings
Zombie Squats

Prohab

Sots Press x8
F Rack Bottom Sq Press x8
2 Rds

Strength

Front Squat 3x6
s/s with:
Ring Supported Ham Curls x8/leg

WOD

Row 400m
DU x30
WB x20 (20/14)
Rest as Needed
3 Rds

Campfire Cooldown

Couch
Straddle on the Wall

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