Thursday, January 26, 2023
WOD
Warmup
3mins Bike, Run, Ski
Activation
Standing Flex / Ext Hip Circles Spiderman Hip Drop Puppy to Split Down Dog to Rolling Seal 90/90 Lean-Twist-Lift Scorpion to Crab Reach 1/2 Split Twist Prone T's to Infinities
Prohab
Roller Rounds x6 Knee Sliders x6per 2 Rounds
Strength
Reaction Drills: Box Push up Med Ball Throws x6 Banded Bounds 2 Lengths Lunge Lunge Step Hop x4 per 3 Rounds
WOD
Uneven Bar! (60/45) Log Lifts x8 Floor Wipers x8 Strict Press x8 6 Rounds each side for time
Campfire Cooldown
Broken Pigeon Straddle Forward Fold Corpse Pose