Thursday, December 29, 2022
WOD
Warmup
Row, Ski or Bike - 3 mins
Activation
Thoracic Ext Ex's Side Lying Book Openers Dead Bugs Bird Dogs Spiderman Standing Knee Hug to SL DL
Prohab
Bentover Shoulder Flow 2.5 plates x6 Wtd Dead Bug x16 3 Rds
Strength
Strict Press Work up to 1RM then... Push Press Work up to 1RM
WOD
Row 500m then... Devil Press (25'S/20's) x30
Campfire Cooldown
Pigeon Crossed Shin Eagle Arms