Tuesday 6.30.20

by Spearfishyoga

**No 4:30pm Class on Friday, July 3rd!! We will have a 4th of July WOD on Saturday at 8am:)

GROUP PREP

3 min cardio

5 Burpees

5 Push-up go Down Dog

10 Air Squats

15 banded pullaparts

30 sec prying goblet squat

30 sec forward fold

Take 2 min to warm up your toes to bar

STRENGTH

Bench Press

Week 1– Take some warm up sets, then (from you training max: 90% of your 1 RM)

5 @ 65%

5 @ 75%

5 @ 85%

WOD

21-18-15-12-9-6-3

Toes to Bar

Wallballs (Rx+ 30/20) (Rx 20/14) (Fitness 14/10)

*Scale toes to bar to: toes to KB or V-ups.

MOBILITY

Lacrosse ball to shoulders