Tuesday 1.28.20

by Spearfishyoga

GROUP PREP:

3 Minute Row

10 Worlds Greatest

10 Air Squats

10 Ring Rows

5 Inchworms with a Push-up

STRENGTH:

Bench Press

5 sets of 5

DB Bent Row

5 sets of 5

Banded Tricep Extensions

Accumulate 75

WOD:

AMRAP 15:

Buy-In: 115/85 cal. Bike

then..

Max Rounds in Time Remaining:

8 Burpees

8 Pull-ups (Rx+ Chest to Bar) (Scaled- Inverted Rows – barbell racked low)

STIMULUS

• To start off this 15 minute workout, you’ll complete the Bike calories

• Once you finish all the calories, you’ll spend the remainder of the workout completing rounds of burpees and pull-ups

• Your score is the total number of rounds and reps completed before the time cap

• Cap the bike at 9 minutes, giving you at least 6 minutes to complete the scored portion of the workout

POST WOD:

2 mins ab mat sit-ups for reps

MOBILITY:

Child’s Pose: 1Minute

Banded Shoulder Distraction: 1 Minute Each Side

Pigeon Pose: 1 Minute Each Side