Monday 2.17.20

by Spearfishyoga

GROUP PREP

5 min cardio

10 Air Squats

10 Worlds Greatest

10 Plate around the head

10 Plate Thrusters

10 Scap Retractions

5 Kip Swings

STRENGTH

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

• 3×1  Front Squat (same weight)

3 sets of 3 Strict Pull-ups or Ring Rows

WOD

Every 4 minutes for 12 minutes:

• 16/13 Calorie Row

• 15 Pull-ups

• 15 Thrusters

Rx 95/65 – Fitness 65/45

*Score slowest round. Target time per round is 2:10-2:20.

MOBILITY:

Couch Stretch

Pigeon Pose

Puppy pose

Thread the Needle

Lying T Shoulder Stretch

OPTIONAL ACCESSORY:

Body Armor

2 Giant Sets:

7 Kettlebell Reverse Lunge (Left Leg)

7 Single Arm Kettlebell Overhead Squat (Left Arm)

7 Kettlebell Reverse Lunge (Right Leg)

7 Single Arm Kettlebell Overhead Squat (Right Arm)

Rest 2 Minutes Between Sets