Thursday, October 05, 2023
WOD
Warmup
Row, Ski or Bike - 3 mins
Activation
Side Lying Book Openers 90/90 Leans and Switches Deer Pose Rollup Kneeling Hammie X Body Reach Standing Shoulder & Hips CARS Inch Worms
Prohab
Wall Facing Elbow Slides x6 Kneeling Thoracic Tw at Wall x4/side 2 Rds
Strength
EMOM 8 mins Min 1 - Tempo F Squat x3 (3 sec descent, 3 sec pause at bottom) Min 2 - 3 Level BN Press x3
WOD
SA KB Swing (16/12) Wtd OH Situp Lateral Box Blast Off (L) Lateral Box Blast Off (R) 30 sec per station then... 30 sec Rest 5 Rds
Campfire Cooldown
Banana 1/2 Happy Baby