Tuesday 12.3.19

by Spearfishyoga

GROUP PREP:

5 Burpees

5 Push-ups

3 Sets Each Side:

5 Single Arm Dumbbell Bench Press

5 Single Arm Dumbbell Bent Over Row

STRENGTH:

Barbell Bench Press

Build to a Heavy Set of 5

WOD:

21-15-9

Cal Row

Burpees over the Rower

*If there aren’t enough rowers, feel free to use the ski erg or the Air Runner (250m-200-150). Scale to regular burpees.

MOBILITY:

1 min each:

Pigeon Pose

Straddle Pose

T Shoulder Stretch (lying facedown on the ground)

OPTIONAL ACCESSORY:

3 Giant Sets:

:30 Seconds Front Plank Hold

:30 Seconds Wall Squat Hold (Bottom)

:30 Seconds Superman Hold

Rest 1:30 Between Sets