Thursday, July 06, 2023
WOD
Warmup
Row, Ski or Bike - 3 mins
Activation
The Fonz Serratus Pushup to Scorpion 4 Point 360 Bottom Sq Twist Gymnast Leg/Arm Lift to T Hold
Prohab
Tabletop Foam Roller Thr the Needle x6/side Tabletop Banded Thr the Needle x6/side Stability Ball I's, Y's, T's, W's x6 each
Strength
SUNS OUT GUNS OUT! Seated Arnold Press x8/arm Standing F Raise x8/arm Standing Lat Raise x8/arm 3 Rds
WOD
B Rack StepUps x6/leg (45/35) (20/20) B Squats x6 F Rack StepUps x6/leg F Squats x6 Push Press x12 AMRAP 10 mins
Campfire Cooldown
Dragon Fragon