Thursday, September 14, 2023
WOD
Warmup
Row, Ski or Bike - 3 mins
Activation
60 Rep Sequence Superman Lifts to W's Press Up Back Strokes Side Sit Hip Lifts Inch Worms with Serratus Pushup
Prohab
Banded Pallof Press x10/side Banded Ham Curls x10/leg 2 Rds
Strength
Barbell Curls x10 Forward Grip Curls x10 Alt DB Hammer Curl x10/arm Stab Ball Tall Plank Tucks x10 2 Rds
WOD
Deadlift x5 (185/135) HSPU x5 DU x25 AMRAP 10 mins Comp: (225/155)
Campfire Cooldown
Banana Supine Crossover