Monday, September 18, 2023
WOD
Warmup
Row, Ski or Bike - 3 mins
Activation
Side Lying Book Openers 90/90 Switches + Leans Seated Leg Swings + Rollups Ankle Tocks Bottom Squat Knee Press & Twists T Holds
Prohab
Banded Tempo Press - 3 sec neg x6 Side Plank :30 sec/side 2 rds
Strength
F Rack Lift Offs x6 + Hold :20 s/s with: Inverted Box Shoulder Taps x12 4 Rds
WOD
DU x25 T2B x10 Single Unders x25 DL x10 (185/135) AMRAP 10 mins
Campfire Cooldown
Couch Legs Up the Wall