THURSDAY 9.17.20

by Spearfishyoga

WARMUP

–10/8 Cal Bike or Row
–10 Sumo Inchworm
–8 Lunges
–8ea Single Arm KB Swing
–:20sec Dead Hang
–8 Kip Swing

STRENGTH

A1)KB snatch: 3×10 each arm, try to build in weight each set

A2)Seated DB wall press: 3×10

A3)Plank: 3x 90 sec

WOD

2 Rounds
–30 Russian Swings (70/53)
–30 Lateral Burpee Over Kettlebell
–100′ Goblet Lunge
–30 T2B
–30 Single Arm Push Press (right)
–30 Single Arm Push Press (left)
*Goal is sub 25 min

**Same KB for entire workout**

MOBILITY

Lacrosse Ball to the shoulders and pecs