Friday 2.14.20

by Spearfishyoga

GROUP PREP:

5 min cardio

2 Rounds:

5 Inchworms

5 Push up to Down Dog

10 Box Step Ups

5 Box Jumps

1 Min Banded Shoulder Distraction

Then:

Warmup Bench Press

STRENGTH

• 3×2  Bench Press (add 5#-10# to last Double/Single load)

• 3×1 Bench Press (same weight)

WOD

Complete the following for time:

• 60/48 Calorie Row

• 18 Ring Dips

• 18 Box Jumps (M:30″/W:24″)

• 12 Ring Dips

• 12 Box Jumps

• 6 Ring Dips

• 6 Box Jumps

*Fitness- Sub Box Dips or Hand Release Push-ups for Ring Dips. Target time is 9 minutes so row should not take more than 4 minutes. Should not take longer than around 13 minutes.

MOBILITY

Puppy Pose

Lying Front Rack

Lying Shoulder T Stretch

Thread the Needle