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Tuesday, September 19, 2023

WOD

Warmup

Row, Ski or Bike - 3 mins

Activation

60 Rep Sequence
Hip CARS
Childs Pose to Seal 
Prayer Swipes
Lunge Complex
Single Leg Stability

Prohab

Tabata - 5 Rds Each
Wall Sit
Wall Facing Y's
Wall Plank

Strength

Stretch Press x8
Farmer Hold :30 sec
3 Rds

WOD

Row 1km
Row 800m
Row 600m
Row 400m
Row 200m
Rest as Needed in Between

Campfire Cooldown

Supine Thread the Needle
Supine Crossover

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