Tuesday 5.5.20

by Spearfishyoga

GROUP PREP

Row Warmup

2 Rounds:

1 Minutes Easy

1 Minute Moderate

:30 Seconds Hard

Then:

:20 Second Jump Rope

10 DB Romanian Deadlift

10 DB Strict Press (Alternating)

10 Air Squats

10 Walking Lunges

STRENGTH

Bench Press

3 sets of 5

Strict Pull ups/ Banded Pull-ups or Low Ring Rows

3 sets of 5-10

WOD

5 Rounds x AMRAP 3:

60 Double Unders

20 Jumping Lunges

Max Rounds of Dumbbell “Macho Man” (Rx 50/35) (Fitness 35/25)

Rest 1 Minute Between Rounds

STIMULUS

• 3 minutes on and 1 minute off in these quick interval pieces

• After working through the double unders and jumping lunges, you’ll complete max rounds of Double Dumbbell Macho Man until the 3-minute mark

• Record your total rounds + reps of “Macho Man”

• Your score is the lowest number of rounds + reps of the 5 sets

DOUBLE DUMBBELL MACHO MAN

• 1 Round of Double Dumbbell “Macho Man”:

3 Power Cleans

3 Front Squats

3 Shoulder to Overhead

MOBILITY

Wrist Stretches: 30 Seconds Each Direction

Puppy Pose: 1-2 Minutes