Tuesday, August 01, 2023
WOD
Warmup
Row, Ski or Bike - 3 mins
Activation
Tabletop: Hip CARS Thread the Needle Cat/Cow Down Dog/Seal Flow Single Leg Down Dog/Pigeon Spiderman Lunge Complex
Prohab
2 Rds of: Banded Tricep Ext x15 Seated Single Arm Pulldowns x10/arm Face Pulls x15
Strength
EMOM 9 Mins Min 1 - Alt DB Curls x10/arm Min 2 - Hanging Tuck Holds :30 sec Min 3 - Double KB DL's x10
WOD
200m MedBall Run (20/14) 20x MB Sq Clean 20x MB G2OH 20x MB Situps 3 Rds for Time
Campfire Cooldown
Legs Up the Wall Straddle on the Wall