Friday, March 17, 2023
WOD
Warmup
Row, Ski or Bike - 3 mins
Activation
The Fonz Sphinx Arm Circles Serratus Pushup to Down Dog 90/90 Switch, Lean & Pry 90/90 Pigeon Squat Stand (no hands) Hip Circles & Hinges
Prohab
Wtd Bird Dog x8 Primal Plate Slide x8 Wtd Dead Bug x8 Supermans x8 2 Rds
WOD
7 mins to Est 1RM F Squat 7 mins to Est 1RM Bench 7 mins to Est 1RM Sumo DL
Campfire Cooldown
Banana 1/2 Happy Baby Crossed Shin Side Bend