Monday 2.24.20

by Spearfishyoga

GROUP PREP

3 min cardio

2 Rounds:

30 sec high Single Unders

30 sec double Unders/practice

5 Burpees

5 Push up to Down dog

10 Samson Lunges

Then:

Barbell Warmup + 5 Push Press

STRENGTH

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

• 3×1  Push Press (same weight)

WOD

Complete 3 rounds for time of:

• 150m Run/250m Ski/250m Row

• 20 Push Press (Rx+ 115/75) (Rx 95/65) (Fit 65/45)

• 60 Double Unders (scale: 60 high singles or 30 KB swings)

• 10 Burpees

• 30 Double Unders (scale: 30 high singles or 15 KB swings)

• Rest 1 minute

*This workout should take between 15-20min. Scale accordingly. Pick a weight you could do sets of 10 when fresh. Scale first by weight, then by reps, then by rounds.

OPTIONAL POST WOD

30 GHD

30 Glute Bridges (add weight or elevate feet)

X2

MOBILITY

Foam roll calves

Shoulder Stretches