WEDNESDAY 8.26.20

by Spearfishyoga

GROUP PREP:

3 min cardio

10 cat/cow

10 wall slides

10 IYTs

10 Ring rows

10 World’s greatest

30 sec goblet squat hold

Strength:

Strict press: 5-3-1-3-5 @ 65, 70, 75, 70, 65% of 1RM

Strict pull ups: 5×5

5×5 (each arm) tricep kickbacks with DB

WOD:

Tabata-

•Sit ups

•Air squats

•Push ups

•KB swings

(20sec on/10sec off) 8 rds of each

Rest 1 min between moves.

Score is lowest reps of each movement.

Post WOD:

30 sec plank with leg lift (30 sec each leg)

30 sec side plank with leg lift

Seated leg raises over dumbbell x20

Palloff press x 10 each side