Weekly Recovery WOD


Mobilize upper lats (just under armpit; video start 0:50s)  & glute medius with lacrosse ball

Shoulder strengthening: 3 round of:

20 diagonal pull aparts (10 per direction)

10 internal/external rotation with band

Glutes/hips/lower back strengthening: 3 round of

10 eccentric glute bridges (use paper plates under feet to slide)

12 birddogs

FIRE sequence: 3 rounds of:

12 dead bugs (video start 1min)

12 scissors

12 wood chops (6-10# ball or weight)

10 prone cobras

Hip stretch: pigeon position (2min per leg: do not force position)

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