Wednesday, December 28, 2022
WOD
Warmup
3mins Bike, Row, Ski
Activation
Standing Flex Ext Twists Straddle Windmill Infinities Sampson Squats Glute Bridges with Walkout
Prohab
Tabata 6 Rounds Lunge Pulse Alternating rounds L&R
Strength
Deadlift 10-8-6-4-2 s.s. 8x Plank up downs
WOD
Tabata 6 Rounds each station complete all 6 Rounds before moving stations 40 secs rest between stations score is lowest round per station A) KB Drops Squats B) KB Plank Drags C) KB Thrusters D) KB Russian Swings
Campfire Cooldown
Prone Thread the Needle Floor Scorpion