Friday, January 06, 2023
WOD
Warmup
3mins Bike, Row, Ski
Activation
Supine Knee Lowers Knee Fall outs Knee Hugs to Ham Stretch Glute Bridges Plank Leg Raise Plank Arm Raise Plank K2E
Prohab
8x Banded W's 8x Banded Bend Over Rows 2 Rounds
Strength
Back Squat Pause, 1/2, full x3 s.s. Prone Leg Raises x10 4 Rounds
WOD
6min AMRAP Seal Walk with Med Ball (16/14) 10x Med Ball Cleans 10x OH Box Step ups 2min REST 3min AMRAP
Campfire Cooldown
Sphynx to Seal Floor Scorpion