Thursday, September 21, 2023
WOD
Warmup
Row, Ski or Bike - 3 mins
Activation
Seated Side Bends Superman 2.0 90/90 Leg Swing to Pigeon Multi Stance Bottom Squat WIndmills PVC Pass Thrus & FIgure 8's
Prohab
SL Glute Bridge x8/leg Tabletop Straight Leg Hip CARS x8/leg 2 Rds
Strength
EMOM 6 mins Press, PP, P Jerk, Power Jerk, Spl Jerk
WOD
HP Clean x6 (95/65) Pushups x8 Situps x10 Squats x12 AMRAP 16 mins
Campfire Cooldown
Sphinx Pigeon